Dive into the Fb program, a focused one-week workout designed for serious lifters looking to maximize their gains in just one day a week. This program features a variety of targeted exercises, including the Barbell Bench Press and Incline Smith Machine Press, to build strength in your chest, triceps, and shoulders. With a mix of machines and free weights, you'll engage multiple muscle groups effectively, ensuring a balanced approach to your training. Get ready to challenge yourself and see results with this efficient and powerful routine!

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Week 1

Bench Press (Barbell)

Incline Bench Press (Smith Machine)

Single Arm Tricep Extension (Cable)

Overhead Tricep Extension (Cable)

Preacher Curl

Hammer Curl (Cable)

Lat Pulldown (Neutral Grip)

Kelso Shrug

Hip Extension

Russian Twist

Kneeling Cable Crunches

Lateral Raise (Cable)

Shoulder Press (Machine)

Reverse Pec Deck

Leg Extension

Leg Press (45 Degrees)

Hamstring Curl

Calf Raise (Leg Press)

Hip Abductor (Machine)

Hip Adductor (Machine)

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