PDA

View Full Version : New Routine



sweetie7245
05-04-2006, 12:34 AM
I've decided to do FBFL, and I just want to make sure I'm on the right track with my routine.

Day 1
Cardio: PM 30 min. SS (after training)
Training: Strength Emphasis
Set/Rep Scheme: 3x5, 60s RI
Upper Body Movement Plane: Vertical
A1) Push Press
A2) Full Squat
B1) Lat Pulldowns
B2) Leg Curls

Day 2
Cardio: Off
Training: Metabolic Emphasis
Upper Body Movement Plane: Horizontal
Set/Rep Scheme: Superset 3x12, 30s RI
A1) Incline Bench Press
A2) Bulgarian Squats
A3) Bent Over DB Rows
A4) Sumo Deadlifts

Day 3
Cardio: Off Training: Off

Day 4
Cardio: AM HIIT
Training: Strength Emphasis
Set/Rep Scheme: 3x5, 60s RI
Upper Body Movement Plane: Horizontal
A1) Flat Bench Press
A2) Hack Squats
B1) Barbell Rows (Underhand)
B2) Conventional Deadlifts

Day 5
Cardio: Off
Training: Metabolic Emphasis
Upper Body Movement Plane: Vertical
Set/Rep Scheme: 3x12, 30s RI
A1) Standing Dumbell Press
A2) Lunges
A3) Pull Ups
A4) Romanian Deadlifts

Day 6
Cardio: HIIT
Training: Off

Day 7
Cardio: Off Training: Off


P.S. I would love to do cable rows or lat pulldowns (or variations), but I can only do them if I go to my gym, but it has no free weights. Since FBFL is set up as supersets, I can't very well do one exercise, and then run to the gym to do another.
On Day 1, I'll attempt to do A1 and A2 at home, then walk to the gym (takes about 5 minutes) and do B1 and B2 there, followed by some SS cardio.

Any thoughts or suggestions?
Thanks

krispy1138
05-04-2006, 12:58 AM
If you belong to a gym, why not just do the whole thing there?

sweetie7245
05-04-2006, 01:10 AM
No free weights.

Its not really a gym, just has a couple treadmills, elliptical, and random machines.
Its in our apartment complex, so its free. Otherwise I wouldn't use it.