FM BBC 1

1

Straight-Arm Pulldown

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

Feel you shoulder blades squeeze at the bottom of each rep. If your arms want to bend, reduce the weight.

3

Wide-Grip Lat Pulldown

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

Rep information

Keep movement slow and controlled.

5

Preacher Curl

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

Follow instructions below.

12 Reps

12 Reps

12 Reps

7

Standing Rope Crunch

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

2

Assisted Chin-Up

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

12 Reps

12 Reps

12 Reps

Rep information

Make movement as smooth as possible. If your legs try to come off pad, add weight to make it easier.

4

One-Arm Dumbbell Row

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

Really pull elbow into side at top of rep. This is low rep so we can try a heavier weight out the gate.

10 Reps

10 Reps

10 Reps

6

Standing Biceps Cable Curl

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Pause at top and bottom of rep. Stay as upright as possible.

15 Reps

15 Reps

15 Reps

15 Reps

8

Walking, Treadmill

Warm up sets =

0 Warm up sets

Working sets = 

1 Working set

Rep information

Follow instructions below.

+971566930319

©2019 by FM Physiques.

  • Instagram - White Circle