FBW 3 days
General
Intermediate
Machine strength
Plan Details
The FBW 3 days routine by robwest is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
FBW 3 days
Routine detail
Mon
Monday FBW
Est. 69 min
7 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Single-Leg Squat
3 Sets x 10 Reps
Weighted Pull-Up
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Cable Lateral Raise
3 Sets x 10 Reps
EZ Bar Preacher Curl (Close Grip)
3 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Tue
Tuesday legs
Est. 34 min
3 exercises
Running
1 Set
Barbell Deadlift
3 Sets x 10 Reps
Single-Leg Calf Raise
4 Sets x 10 Reps
Wed
Wednesday FBW
Est. 59 min
7 exercises
Dumbbell Decline Bench Press
3 Sets x 10 Reps
Machine Single-Leg Extension
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Cable One-Arm Bicep Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Extension
3 Sets x 10 Reps
Thu
Thursday legs
Est. 33 min
3 exercises
Running
1 Set
Machine Seated Leg Curl
4 Sets x 10 Reps
Machine Seated Single-Leg Calf Raise
4 Sets x 10 Reps
Fri
Friday FBW
Est. 54 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Shoulder Press
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Sat
Saturday random
Est. 89 min
12 exercises
Machine Calf Raise
3 Sets x 10 Reps
Cable Rope Hammer Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Cable Seated Rotation (Stability Ball)
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
6 Sets x 10 Reps
Machine Seated Calf Raise
4 Sets x 10 Reps
Cable One-Arm High Curl
3 Sets x 10 Reps
Any
Core interval 1
Est. 6 min
7 exercises
Reverse Crunch
1 Set x 8 Reps
Seated ab circles
1 Set x 8 Reps
Reclined elbow knee tuck
1 Set x 8 Reps
Elbow to knee
1 Set x 8 Reps
Seated side twists
1 Set x 8 Reps
Crunch
1 Set x 8 Reps
Plank pushaways
1 Set x 8 Reps
