ftm workout

The ftm workout is a comprehensive 12-week program designed to sculpt your arms, legs, and core with a focus on strength and endurance. Comprising five training days each week, you'll engage in targeted exercises such as dumbbell curls, overhead presses, and weighted squats, ensuring a balanced approach to muscle development. Each session is structured to challenge you while promoting recovery, making it ideal for both beginners and seasoned lifters. Get ready to elevate your fitness game and achieve your goals with this dynamic and effective training plan!

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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

Bicep Curl (Dumbbell)

Hammer Curl

Overhead Extension (Dumbbell)

Lateral Raise (Dumbbell)

Overhead Press (Dumbbell)

Front Raise

Monday: Arms

Abs Crunch (Weighted)

Weighted toe touches

Russian Twist (Dumbbell)

Leg scissors

Squat (Dumbbell)

Step-Up (Weighted)

Standing Calf Raise

Goblet Squat

Tuesday: legs+abs

Bench Press (Dumbbell)

Chest Fly (Dumbbell)

Push Up (Incline)

Dumbbell Row

Rear Delt Fly (Dumbbell)

Wednesday: Chest+Back

Thursday: Arms

Saturday: Chest+Back

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