Road to FIBO

Workout Name : Road to FIBO

Shared By : MelissaJasperse

Information

Frequency : 4 days / week
Day Type : Numerical
Type : Bulking
Difficulty : Beginner
Downloads / Views : 1 / 458

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Description

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Day 1 Benen/Buik
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 30 sec 12 3 Progress Chart

Glutes

One Leg 45 Degree Leg Press One Leg 45 Degree Leg Press 60 sec 8 3 Progress Chart

Glutes

Smith Machine Lunge Smith Machine Lunge 30 sec 12 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 8 3 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 8 3 Progress Chart

Glutes

Standing Glute Kickback Standing Glute Kickback 30 sec 12 3 Progress Chart

Abs

Barbell Ab Rollout on Knees Barbell Ab Rollout on Knees 60 sec 8 3 Progress Chart

Abs

Abdominal Pendulum Abdominal Pendulum 60 sec 8 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart

Abs

Crunches Crunches 60 sec 8 3 Progress Chart

Abs

Cable Twist on Exercise Ball Cable Twist on Exercise Ball 60 sec 8 3 Progress Chart

Abs

Knee Hip Raise On Parallel Bars Knee Hip Raise On Parallel Bars 60 sec 8 3 Progress Chart

Abs

Weight Plate Twist Weight Plate Twist 60 sec 12 3 Progress Chart
Day 2 Rug/Schouders
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 8 3 Progress Chart

Back

Barbell Bent Over Row Barbell Bent Over Row 60 sec 12 3 Progress Chart

Back

Barbell Bent Over Two Arm Row Barbell Bent Over Two Arm Row 60 sec 12 3 Progress Chart

Back

Machine Assisted Pull Up Machine Assisted Pull Up 60 sec 12 3 Progress Chart

Back

Cable Seated Row Cable Seated Row 30 sec 12 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 12 3 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 12 3 Progress Chart

Shoulders

Dumbbell Bent Over Reverse Fly Dumbbell Bent Over Reverse Fly 60 sec 8 3 Progress Chart

Shoulders

Smith Machine Overhead Shoulder Press Smith Machine Overhead Shoulder Press 60 sec 8 3 Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 60 sec 8 3 Progress Chart