Workout Routine

Free

MMA FBM

by Dominic

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Tag 1 • Deadlift: 3×1–3 • Shoulder Press BB: 3×6–8 • Row mit Brustablage (T-Bar): 3×6–8 • Langhantel Curl: 3×8–10 • Nacken Curl + Extension ohne Gewicht: 3×AMRAP • Bauchmuskeln mit Gewicht: 3×6–10

Tag 2 • Dips: 3×6–12 • Shrugs Langhantel (schwer): 3×6–8 • Face Pulls: 3×6–8 • Hammer Curl: 3×8–10 • Nacken Curl + Extension ohne Gewicht: 3×AMRAP • Side Bends mit Gewicht: 3×8–12

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

Workouts

Tag 1

deadlift

Set
Intensity
Weight
Reps
Rest time
1
–
–
3
100 sec
2
–
–
3
100 sec
3
–
–
3
100 sec

deadlift

3×3

Shoulder Press BB

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

Shoulder Press BB

3×8

t-bar row

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

t-bar row

3×8

Curl BB

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Curl BB

3×10

Neck Curl

Set
Reps
Rest time
1
1 +
amrap
100 sec
2
1 +
amrap
100 sec
3
1 +
amrap
100 sec

Neck Curl

3×1+

Bauch Maschine

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

Bauch Maschine

3×10

Tag 2

dip

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

dip

3×12

shrug

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

shrug

3×8

face pull

Set
Intensity
Weight
Reps
Rest time
1
–
–
8
100 sec
2
–
–
8
100 sec
3
–
–
8
100 sec

face pull

3×8

hammer curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

hammer curl

3×10

Neck Curl

Set
Reps
Rest time
1
1 +
amrap
100 sec
2
1 +
amrap
100 sec
3
1 +
amrap
100 sec

Neck Curl

3×1+

Side Bends DB

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
100 sec
2
–
–
12
100 sec
3
–
–
12
100 sec

Side Bends DB

3×12