FBW + Focus

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Full Body Routine with Focus on target areas.

*Get the benefits of a Fully Body Workout without compromising muscle growth.

Day 1 Chest & Triceps
Day 2 Abs
Day 3 Legs & Shoulders
Day 4 Back & Biceps

Designed to get in and out of the gym in 60mins with a 5 min warm up.

Here is a link to the full explanation of the routine
https://goo.gl/xvRqxR

Monday
Tuesday
Thursday
Friday

Day 1 ~ PUSH (Chest) 9 exercises, 1 hr 1 min

Barbell Bench Press	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Dumbbell Decline Bench Press	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s

Day 2 ~ Shoulders 10 exercises, 1 hr 2 mins

Barbell Bent-Over Row	3x8 reps	rest: 60s
Dumbbell Reverse Fly	3x8 reps	rest: 60s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Dumbbell Shoulder Shrug	3x8 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 60s
Machine Hip Abduction	3x8 reps	rest: 60s
Machine Hip Adduction	3x8 reps	rest: 60s
Hanging Knee Raise Rotation	3x8 reps	rest: 60s

Day 3 ~ PULL (Biceps & Back) 9 exercises, 57 mins

Barbell Deadlift	3x8 reps	rest: 60s
EZ Bar Curl	3x8 reps	rest: 60s
Machine Fly	3x8 reps	rest: 60s
Machine Assisted Pull-Up	3x8 reps	rest: 60s
Machine Calf Raise	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x8 reps	rest: 60s
Kettlebell Row	3x8 reps	rest: 60s
Stability Ball Pull-In	3x8 reps	rest: 60s

Day 4 ~ Legs 9 exercises, 57 mins

Machine Leg Extension	3x8 reps	rest: 60s
Machine Seated Leg Curl	3x8 reps	rest: 60s
Cable Cross-Over	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 60s
Machine Leg Press	3x8 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Stability Ball Incline Ab Crunch	3x8 reps	rest: 60s
Dumbbell Lunge	3x8 reps	rest: 60s
Machine Reverse Fly	3x8 reps	rest: 60s