FM 20, 2 day split

Same as day 1. Take 45-60 seconds rest between sets and 2 minutes between exercises. Take slightly longer on tougher exercises if needed.

1

Smith Machine Incline Bench Press

Warm up sets =

3 Warm up sets

Working sets = 

4 Working sets

25 Reps

15 Reps

12 Reps

10 Reps

8 Reps

Rep information

Increase the weight as sets progress.

3

Incline Dumbbell Flyes - With A Twist

Warm up sets =

2 Warm up sets

Working sets = 

3 Working sets

12 Reps

12 Reps

12 Reps

Rep information

Super light on these ones and squeese at the top

5

Wide-Grip Lat Pulldown

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Follow instructions below.

12 Reps

12 Reps

12 Reps

12 Reps

7

Smith Machine Shrug

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

Follow instructions below.

2

Dumbbell Shoulder Press

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

4

Side Lateral Raise

Warm up sets =

1 Warm up set

Working sets = 

Rep information

Keep index finger off the handle when raising to the side. Think of lifting your elbows and hands at the same time.

15 Reps

15 Reps

15 Reps

15 Reps

6

Underhand Cable Pulldowns

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

25 Reps

25 Reps

25 Reps

8

Dumbbell Side Bend

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

Follow instructions below.

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