Pat FB 1

**Pat FB 1** is a focused 1-week program designed for those looking to maximize their strength training with just three sessions per week. Each workout combines essential exercises targeting major muscle groups, including the chest, back, legs, and arms, utilizing machines and free weights for optimal results. With a mix of compound and isolation movements, you'll build muscle and improve your overall fitness efficiently. Get ready to challenge yourself and see real progress in just one week!

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Week 1

Chest Press (Machine)

Lat Pulldown

One Arm Lateral Raise (Cable)

Kelso Shrug

Preacher Curl (Dumbbell)

Single Arm Tricep Extension (Cable)

Leg Extension

Hamstring Curl

Hip Abductor (Machine)

Hack Squat

Seated Shoulder Press (Dumbbell)

Reverse Pec Deck

Keenan Flap

Calf Raise (Leg Press)

Deadlift (Smith Machine)

Pull-Up (Weighted)

Pec Deck (Machine)

Hip Adductor (Machine)

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