FBT II
Bulking
Advanced
Dumbbell
Plan Details
The FBT II routine by njeru is a 4 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Mon
Legs
Est. 49 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Curl (Prone)
4 Sets x 8 Reps
Dumbbell Step-Up
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Tue
Chest & Tris
Est. 51 min
8 exercises
Barbell Bench Press
4 Sets x 6 Reps
EZ Bar Tricep Extension (Close Grip)
4 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 8 Reps
Machine Incline Chest Press
4 Sets x 8 Reps
Dumbbell Press (Close Grip)
4 Sets x 8 Reps
Machine Fly
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Wed
Back & Bis
Est. 51 min
8 exercises
Barbell Deadlift
4 Sets x 6 Reps
Barbell Preacher Curl
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 8 Reps
Dumbbell Preacher Hammer Curl
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Fri
Shoulders & Abs
Est. 47 min
7 exercises
Barbell Military Press
4 Sets x 8 Reps
Dumbbell Seated Arnold Press
4 Sets x 8 Reps
Dumbbell Shoulder Shrug
4 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Dumbbell Side Bend
3 Sets x 12 Reps
Decline Bench Leg Raise
3 Sets x 12 Reps
Decline Bench Rotational Sit-Up
3 Sets x 12 Reps
