FBEOD v5

Perform unilateral movements where possible. Ensure proper rest between sets (2–3 minutes) and a thorough warm-up—for example, 5 reps at 50% of your working set weight, followed by 1 rep at your working set weight.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Wide Grip Pull-Up

Incline Chest Press (Machine)

Preacher Curl (Machine)

Single Arm Tricep Extension (Cable)

Standing Pullover (Cable)

Single Arm Overhead Tricep Extension

Kelso Shrug

Cuffed Reverse Curl (Cable)

Pec Deck (Machine)

Lateral Raise (Machine)

Archer Row (Cable)

Front Raise

Wrist Curls

Leg Curl

Leg Extension

Back Extension (Weighted)

Hip Adductor (Machine)

Hip Abductor (Machine)

Abs Crunch (Machine)

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