FBW training plan for sculpture
The use of FBW (Full Body Workout) training is widely known. It works well for advanced, intermediate and beginner people. Thanks to its principles and form, it can perfectly find itself during the reduction period. Below you will find an example FBW training plan for sculpture.
FBW training plan for sculpture
FBW training is based on multi-joint exercises that involve many muscle parts and joints for work, making them very demanding and difficult to perform. Their advantage is the burning of a large number of calories and very good muscle stimulation for growth. Occasionally, you can include in the exercise plan isolated, which will allow strong muscle congestion and improve their separation. In FBW training – one or two exercises are usually devoted to each large muscle part, and one is used for small muscle parts. Muscles should be trained from the largest to the smallest. Depending on the period in which the plan is used – reduction, mass or strength building – there are selected, breaks between them and the pace of training. FBW training for reduction can be performed in the form of peripheral training, which increases its dynamics, and thus promotes the burning of unnecessary fat.
FBW training for a beginner sculpture – characteristics
Beginners and inexperienced in training should first of all use the advice of a personal trainer who will help them in the proper exercise. In FBW training for a beginner sculpture, the number of training days should vary from 2 to 3, which will give optimal results. However, after each workout, one day off should be done allowing for short but necessary muscle regeneration. The number of series should be from 3 to 5, and the intervals between exercises and series in the reduction period from 30 to 60 seconds. Repetitions in each series should also keep the principles of training for sculpture and oscillate within 12-20 repetitions. On free days, cardio training is welcome – from 2 to 3 times a week for 30 minutes.
Remember that training FBW for sculpture is to give you the same benefits, and not cause injuries! Never do an exercise if you are not sure whether you are doing it correctly.
FBW training for advanced sculpture – characteristics
People who are advanced in training often use various non-standard combinations by programming their training plans. FBW training for advanced sculpture can be performed in the form of a peripheral training, where instead of a series of repetitions, time stations are used – within 30-90 seconds. However, the breaks are from 30 to 60 seconds. The number of training days depends on the time possibilities of advanced people and ranges from 3 to 5 days. In the case of 4 or 5 training days, days off should be used according to your needs. Cardio training should be performed immediately after strength training or on days off – preferably 3 to 5 times a week.
An example of FBW training plan for sculpture
Warning! The training plan FBW for reduction is intended only for fully healthy people.
The FBW training plan for beginners includes training A, B, C.
The FBW advanced training plan includes training A, B, C, D, E
FBW A training
- Squat with a barbell on the back of the neck
- Rowing with a dumbbell in a support on a positive bench
- Pressing alternating dumbbells lying on the positive bench
- Rising shoulders with dumbbells lying ahead on a positive bench
- Benching French cams while standing
- Bending of the forearms with the cam on the prayer book
- “Steep donkey”
FBW B training
- Swabs with a Bulgarian bag in front of you
- Dead strings with dumbbells
- Squeezing the bar while lying on a horizontal bench
- Raise the arms simultaneously in front of each other with a neutral grip
- Straightening the forearms with a dumbbell held behind the head
- Bending alternating arms with dumbbells with neutral grip
- Abdominal muscle tightness lying back on the gymnastic ball with the use of lower lift cables held by the head
FBW C training
- A squat with a barbell on the neck (wide spacing)
- Leg extensions sitting on the machine
- Half-masted rowing
- Szrugs with a barbell
- Pressing the bar on the negative bench
- Squeezing the bar from behind the neck (wide grip) sitting
- Bending of the forearms with a straight barbell
FBW D training
- Chronic cases with a Bulgarian bag on the back of the neck
- Pulling on the stick with a neck-side attachment
- Squeezing the bar with a narrow grip, leading the elbows away from the torso
- Pressing the bar on the positive bench
- Raising the arms from the side in the torso
- Straightening the forearm with a dumbbell from behind the head
- Bending of the forearms with dumbbells alternating with supination
- Attracting the thighs to the abdomen in the hanging bar
FBW E training
- Front squats
- Rowing with a barbell
- Pressing the bar with a guillotine on a positive bench using a Smith machine
- Soldier squeezing
- Straightening the forearm in the support with a positive bench
- Bending of the forearms with dumbbells simultaneously with supination (tempo 3/3)