Workout FML 2.0
General
Intermediate
Machine strength
Plan Details
The Workout FML 2.0 routine by dominick.gionet is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Tue
Chest/Triceps
Est. 53 min
9 exercises
Barbell Bench Press
3 Sets x 6 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Dip
3 Sets
Cable Cross-Over
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 8 Reps
Dumbbell Seated Tricep Press
3 Sets
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Wed
Back/Biceps
Est. 50 min
8 exercises
Pull-Up
3 Sets x 6 Reps
Barbell Deadlift
3 Sets x 6 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Curl
3 Sets x 6 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Fri
Shoulder/Calves
Est. 50 min
8 exercises
Dumbbell Seated Arnold Press
3 Sets x 6 Reps
Barbell Military Press
3 Sets x 6 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
Sat
Legs/Core
Est. 39 min
6 exercises
Barbell Squat
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Plank
3 Sets
Toe Touches
3 Sets x 20 Reps
