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Program: FB 5-DAY

  • Phase: 1
  • Weeks: 1-4
  • DAY 1, DAY 2, REST, DAY 3, DAY 4, DAY 5, REST
Day 1
Day 2
Day 3
Day 4
Day 5

DAY 2: (CHEST BIAS)

1

Bench Press (BB)

Note:Shoulder blades back and down, max arch. On balls of foot, drive heel down. ~180s rest

SETS: 3

REPS: 5

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

2

Seated Bench Cable Fly

Note:Keep ribs compressed and engaged whilst getting chest up. ~120s rest

SETS: 3

REPS: 12

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

3

Romanian Deadlift (RDL)

Note: Shoes off if possible and focus on keeping weight in mid foot (not heels). ~180s rest

SETS: 3

REPS: 10

RPE (Weeks 1-4): 7,7,8,8

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4A

Prone Bench Row

Note: Keep ribs compressed and chest/head on bench. Can stand or lay down. DB, KB or BB, your personal preference.

SETS: 3

REPS: 15

RPE (Weeks 1-4): 7,7,8,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

4B

High Incline DB SH Press

Note: Keep back flat on bench and ribs compressed. ~120s rest

SETS: 3

REPS: 12

RPE (Weeks 1-4): 7,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

5A

Overhead Triceps Cable Extension

Note: Reach elbows up (protract shoulders)

SETS: 3

REPS: 12

RPE (Weeks 1-4): 7,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

5B

Seated DB Shrug

Note: Keep elbows locked straight and simply shrug shoulders. ~120s rest

SETS: 3

REPS: 12

RPE (Weeks 1-4): 7,8,9,9

Use the fields below to record WEIGHT and RPE of each set below:

W | R
W | R
W | R

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