FM 19, 2 day split

Take between 45-60 seconds rest between sets and 2 minutes between exercises. Rest time on squats can be a little more.

1

Smith Machine Squat

Warm up sets =

2 Warm up sets

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

Rep information

3

Standing Leg Curl

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

12 Reps

12 Reps

12 Reps

12 Reps

Rep information

On this one use the Leg Extension facing the chair and curl 1 leg at a time.

5

Alternate Incline Dumbbell Curl

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Follow instructions below.

25 Reps

15 Reps

12 Reps

10 Reps

7

Triceps Pushdown - Rope Attachment

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

25 Reps

25 Reps

25 Reps

25 Reps

Rep information

Follow instructions below.

2

Leg Extensions

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

25 Reps

25 Reps

25 Reps

25 Reps

Rep information

4

Smith Machine Reverse Calf Raises

Warm up sets =

1 Warm up set

Working sets = 

1 Working set

Rep information

50 reps

6

Cross Body Hammer Curl

Warm up sets =

0 Warm up sets

Working sets = 

2 Working sets

Rep information

15 Reps

15 Reps

8

Alternate Heel Touchers

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

25 Reps

25 Reps

25 Reps

Rep information

Follow instructions below.

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