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Based on Brin's FM4M program. phase 1: fat burning and bulking
Barbell Squat
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3x15 reps |
rest: 60s
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Barbell Military Press
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3x15 reps |
rest: 60s
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Dumbbell Lunge
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3x15 reps |
rest: 60s
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Barbell Upright Row
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3x15 reps |
rest: 60s
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Machine Calf Raise
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3x15 reps |
rest: 60s
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Crunch
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3x15 reps |
rest: 60s
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Barbell Bent-Over Row (Reverse Grip)
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3x15 reps |
rest: 60s
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Barbell Bench Press
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3x15 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x15 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x15 reps |
rest: 60s
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Barbell Curl
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3x15 reps |
rest: 60s
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Cable Shoulder Extension
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3x15 reps |
rest: 60s
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Machine Leg Press
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3x15 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x15 reps |
rest: 60s
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Machine Leg Extension
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3x15 reps |
rest: 60s
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Cable Rope Deltoid Row
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3x15 reps |
rest: 60s
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Machine Seated Calf Raise
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3x15 reps |
rest: 60s
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Parallel Bar Hip Raise
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3x15 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x15 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x15 reps |
rest: 60s
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T Bar Row
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3x15 reps |
rest: 60s
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Cable Seated Row
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3x15 reps |
rest: 60s
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