Workout Routine

Free

FBW ABC

by Umneasas

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

FBW A

bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

bench press

5×8

wyciąg nachwyt

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
8
100 sec
2
75% 1RM
34 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec
5
100% 1RM
45 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

wyciąg nachwyt

5×8

Przysiad

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Przysiad

5×8

ohp

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

ohp

5×8

Ez bar curl

Set
Intensity
Weight
Reps
Rest time
1
100% 1RM
150 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Ez bar curl

3×8

FBW B

close grip bench press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

close grip bench press

5×8

wyciąg podchwyt

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

wyciąg podchwyt

5×8

single arm shoulder press

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

single arm shoulder press

5×8

RDL

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

RDL

5×8

wznosy

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
8
100 sec
2
100% 1RM
25 lbs
10
100 sec
3
100% 1RM
25 lbs
10
100 sec
4
100% 1RM
25 lbs
10
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 2 lbs.

wznosy

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
100 sec
2
100% 1RM
45 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

triceps extension

4×8

FBW C

pec deck

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
100 sec
2
100% 1RM
45 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

pec deck

4×8

bary maszyna

Set
Intensity
Weight
Reps
Rest time
1
75% 1RM
34 lbs
8
100 sec
2
100% 1RM
45 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 3 lbs.

bary maszyna

4×8

high row

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
8
100 sec
2
75% 1RM
34 lbs
8
100 sec
3
100% 1RM
45 lbs
8
100 sec
4
100% 1RM
45 lbs
8
100 sec
5
100% 1RM
45 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

high row

5×8

Hax squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
75% 1RM
115 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec
5
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

Hax squat

5×8

ławka rzymska na dwójki

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec
4
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

ławka rzymska na dwójki

4×8

brzuch maszyna

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
75 lbs
8
100 sec
2
100% 1RM
150 lbs
8
100 sec
3
100% 1RM
150 lbs
8
100 sec

Overload: After 1 successful session, 1RM will be suggested to increase by 5 lbs.

brzuch maszyna

3×8