Transform your fitness journey with the FT WORKOUT, a comprehensive 12-week program designed for those ready to commit to a stronger, fitter self. With five training days each week, this program combines cardio and strength training, featuring a mix of machine exercises, dumbbell movements, and bodyweight workouts. Expect to build muscle, increase endurance, and enhance overall fitness with targeted workouts that focus on all major muscle groups. Get ready to push your limits and achieve your goals!

Due serie di addome in super serie 4xMAX ogni fine allenamento


90sec di recupero ogni serie

FT WORKOUT

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Leg Extension

Leg Curl

Chest Press (Machine)

Alternating Dumbbell Curl

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Dumbbell)

Lat Pulldown

Abs Crunch (Machine)

CIRCUITO

Pec Deck (Machine)

Incline Bench Press (Dumbbell)

Wide Grip Lat Pulldown

Chest Supported Row (Machine)

Hyperextension

PETTO/DORSO

Bicep Curl (Dumbbell)

Bicep Curl (Cable)

Seated Dumbbell Curl

Tricep Rope Push Down (Cable)

French Press

Single Arm Pushdown

Shoulder Press (Machine)

Seated Lateral Raise

Reverse Pec Deck

BRACCIA/SPALLE

Leg Press (45 Degrees)

Single Leg Extension

Calf Raise (Leg Press)

GAMBE/POLPACCI

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