All Body. Two exercises without rest between them. 3 set 10-8 reps
FBW Machine
All Body 5 – set 10 – reps
FBW Dumbbell
All Body 5 – set 10 – reps
FBW Barbell
All Body 5 – set 10 – reps
FBW Biceps Fokus
All Body 3 set 10-8-6 reps
FBW Shoulders Focus
All Body 3 set 10-8-6 reps
FBW Back Focus
All Body 3 set 10-8-6 reps
FBW Chest Focus
All Body 3 set 10-8-6 reps
Pull ? ➕ 2️⃣
Back 3 – sets 8-6 reps Shoulders 2 sets 8-6 reps Biceps 2 sets 8-6 reps Legs 3 sets 8-6 reps Higher weight than in the second week, fewer repetitions.
Push ? ➕ 2️⃣
Chest 3-sets 8-6 reps Shoulders 2- sets 8-6 reps Triceps 2 – sets 8-6 reps Legs 3 – sets 8-6 reps Higher weight than in the second week, fewer repetitions.
Pull ? ➕ 2️⃣
Back 3 – sets 8-6 reps Shoulders 2 sets 8-6 reps Biceps 2 sets 8-6 reps Legs 3 sets 8-6 reps Higher weight than in the second week, fewer repetitions.
Push ? ➕ 2️⃣
Chest 3-sets 8-6 reps Shoulders 2- sets 8-6 reps Triceps 2 – sets 8-6 reps Legs 3 – sets 8-6 reps Higher weight than in the second week, fewer repetitions.
Pull ? ➕ 1️⃣
Back 3 – sets 10-8 reps Shoulders 2 sets 10-8 reps Biceps 2 sets 10-8 reps Legs 3 sets 10-8 reps Higher weight than in the first week, fewer repetitions.
Push ? ➕ 1️⃣
Chest 3-sets 10-8 reps Shoulders 2- sets 10-8 reps Triceps 2 – sets 10-8 reps Legs 3 – sets 10-8 reps Higher weight than in the first week, fewer repetitions.
Pull ? ➕1️⃣
Back 3 – sets 10-8 reps Shoulders 2 sets 10-8 reps Biceps 2 sets 10-8 reps Legs 3 sets 10-8 reps Higher weight than in the first week, fewer repetitions.
Push ? ➕ 1️⃣
Chest 3-sets 10-8 reps Shoulders 2- sets 10-8 reps Triceps 2 – sets 10-8 reps Legs 3 – sets 10-8 reps Higher weight than in the first week, fewer repetitions.
Pull ?
Back 3 – sets 12-10 reps Shoulders 2 sets 10-12 reps Biceps 2 sets 10-12 reps Legs 3 sets 12-10 reps
Push ?
Chest 3-sets 12-10 reps Shoulders 2- sets 12-10 reps Triceps 2 – sets 12-10 reps Legs 3 – sets 12-10 reps
Pull ?
Back 3 – sets 12-10 reps Shoulders 2 sets 10-12 reps Biceps 2 sets 10-12 reps Legs 3 sets 12-10 reps
Push ?
Chest 3-sets 12-10 reps Shoulders 2- sets 12-10 reps Triceps 2 – sets 12-10 reps Legs 3 – sets 12-10 reps