Workout

Full Body Workout – a proposition for short-timers

FBW training, or Full Body Workout, is more and more often used not only by beginners or intermediate, but also advanced. It is they who decide to train FBW looking for a springboard from traditional Split. Advanced people in strength training can afford high intensity, high loads, various diversions of Full Body Workout training. All thanks to the knowledge of your own body and body. The FBW 4-day training plan will be presented below.

4-day FBW training plan - basic information

FBW advanced training creates a different dimension for this method. Trainings with greater intensity, more training units, forced repetitions, combined series etc. make the effects more noticeable. And most importantly - the rules that characterize FBW training are not broken.

Full Body Workout for mass and reduction

The rules of FBW training for advanced weight

- complex exercises should dominate in the plan,

- the number of series in a given exercise should be 4-5,

- the number of repetitions in the series should range from 1 to 12, where in last repetitions help of a training partner could be required,

- the length of breaks between exercises and series should be from 120 to 150 seconds,

The principles of FBW training for advanced reduction

- complex exercises should dominate in the plan,

- the number of series in a given exercise should be 4-5,

- the number of repetitions in the series should range from 10 to 20, or more - to a muscle breakdown,

- the length of breaks between exercises and series should be from 30 to 90 seconds,

- despite the large number of repetitions, the exercises must be performed correctly,

- cardio workouts can be performed on days off or immediately after weight training.

FBW 4-day training plan

Usually, according to the principle of Full Body Workout training, one free day should be planned after one training unit. However, if you want to get more from the training and being an advanced person, the 3-day FBW training schedule is not enough. Following the dream figure there are no shortcuts. 4-day FBW training will maximize the results by frequent and powerful exercise of each muscle part 4 times a week. It is not easy, but certainly there will be a group of advanced people who are training in this way.

Exemplary 4-day FBW training plan

Warning! The given 4-day FBW training is intended only for fully healthy and advanced people. Depending on the period in which you are (mass or reduction) you should adjust the length of breaks, the number of series and the range of repetitions accordingly.

FBW A training

  1. Squats with a barbell on the back of the neck
  2. A deadlift on slightly bent legs with a barbell
  3. Pulling on the bar with a steady grip
  4. Pressing the dumbbell with a neutral grip (elbows wide)
  5. Raising shoulders with dumbbells aside in the torso
  6. Straightening the forearm with a dumbbell behind the head
  7. Bending the forearm with a dumbbell resting the elbow on the knee
  8. Climbing fingers standing with the barbell on the back of the neck

FBW B training

  1. Sumo squat with a barbell on the back of the neck
  2. Rowing a barbell with a trap in the fall of the torso
  3. Straightening the torso on the Roman bench
  4. Squeezing the bar on the floor (narrow grip, elbows wide)
  5. Squeezing the bar from behind the neck
  6. French squeezing cams lying on the positive bench
  7. Bending of the forearms with the cam on the prayer book
  8. Attracting the thighs to the abdomen in the hanging bar

.

 

FBW training, or Full Body Workout, is more and more often used not only by beginners or intermediate, but also advanced. It is they who decide to train FBW looking for a springboard from traditional Split. Advanced people in strength training can afford high intensity, high loads, various diversions of Full Body Workout training. All thanks to the knowledge of your own body and body. The FBW 4-day training plan will be presented below.

.

4-day FBW training plan - basic information

.

FBW advanced training creates a different dimension for this method. Trainings with greater intensity, more training units, forced repetitions, combined series etc. make the effects more noticeable. And most importantly - the rules that characterize FBW training are not broken.

.

Full Body Workout for mass and sculpture

.

The rules of FBW training for advanced weight

.

- global exercises should dominate in the plan,

- the number of series in a given exercise should be 4-5,

- the number of repetitions in the series should range from 1 to 12, where repetition is also required with the help of a training partner or a belayer,

- the length of breaks between exercises and series should be from 120 to 150 seconds,

- development of muscle mass is supported by truck progression.

.

The principles of FBW training for advanced sculpture

.

- global exercises should dominate in the plan,

- the number of series in a given exercise should be 4-5,

- the number of repetitions in the series should range from 10 to 20, or more - to a muscle fall,

- the length of breaks between exercises and series should be from 30 to 90 seconds,

- despite the large number of repetitions, the exercises must be performed correctly,

- cardiovascular workouts can be performed on days off or immediately after weight training.

.

FBW 4-day training plan

.

Usually, according to the principle of Full Body Workout training, one free day should be planned after one training unit. However, if you want to get more from the training and being an advanced person, the 3-day FBW training schedule is not enough. Following the dream figure there are no shortcuts. 4-day FBW training will maximize the results by frequent and powerful exercise of each muscle part 4 times a week. It is not easy, but certainly there will be a group of advanced people who are training in this way.

.

Exemplary 4-day FBW training plan

.

Warning! The given 4-day FBW training is intended only for fully healthy and advanced people. Depending on the period in which you are (mass or reduction) you should adjust the length of breaks, the number of series and the range of repetitions accordingly.

.

FBW A training

.

  1. Squats with a barbell on the back of the neck
  2. A deadlift on slightly bent legs with a barbell
  3. Pulling on the bar with a steady grip
  4. Pressing the dumbbell with a neutral grip (elbows wide)
  5. Raising shoulders with dumbbells aside in the torso
  6. Straightening the forearm with a dumbbell behind the head
  7. Bending the forearm with a dumbbell resting the elbow on the knee
  8. Climbing fingers standing with the barbell on the back of the neck

.

FBW B training

.

  1. Sumo squat with a barbell on the back of the neck
  2. Rowing a barbell with a trap in the fall of the torso
  3. Straightening the torso on the Roman bench
  4. Squeezing the bar on the floor (narrow grip, elbows wide)
  5. Squeezing the bar from behind the neck
  6. French squeezing cams lying on the positive bench
  7. Bending of the forearms with the cam on the prayer book
  8. Attracting the thighs to the abdomen in the hanging bar

FBW C training

  1. Chronic injuries with dumbbells
  2. Halfshore rowing in the torso fall
  3. Pressing the dumbbell lying on the positive bench
  4. Attract the barbell to the wide chin grip
  5. Dips

FBW D training

  1. Pushing the weight on a vertical crane
  2. Rowing with a dumbbell in a support on a positive bench
  3. Pressing the bar on the positive bench
  4. Squeezing the dumbbell with a neutral grip while sitting
  5. Raising shoulders to the side with dumbbells standing
  6. Pressing the bar narrowly while lying on a horizontal bench
  7. Bending of the forearms with dumbbells and supination alternately
  8. Raising feet to the bar in the hanging bar

.

 

  1. Chronic injuries with dumbbells
  2. Halfshore rowing in the torso fall
  3. Pressing the dumbbell lying on the positive bench
  4. Attract the barbell to the wide chin grip
  5. Dips

.

FBW D training

  1. Pushing the weight on a vertical bench
  2. Rowing with a dumbbell in a support on a positive bench
  3. Pressing the bar on the bench
  4. Squeezing the dumbbell with a neutral grip while sitting
  5. Raising shoulders to the side with dumbbells standing
  6. Pressing the bar narrowly while lying on a horizontal bench
  7. Alternation of bending of the forearms with dumbbells and supination
  8. Raising feet to the bar in the hanging.

 

About author

David

David

I am a graduate of the Physical Education course of Western University of Health Sciences. A lot of personal experience with dietetics and activities perfectly compliments my high-school knowledge.

I am the coach of the second class of canoeing. Instructor of swimming, gymnastics, athletics, and pilates. For 16 years, I have been practising canoeing - I have won many medals in international competitions.

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