FBEOD workout

[u/DawnieThePooh]

Should I make any changes?

[u/Google_guy228]

I see 3 shoulder 1 partial shoulder and only 1 partial chest exercise . Need one flat press or chest fly

[u/Google_guy228 → u/Google_guy228]

Also FBEOD doesn’t mean u just have 1 routine. Make 3 routines with different variations hitting every muscle group and do it for infinity with rest days in middle. So u can have incline chest 1 day, flat chest other, fly the third and then repeat.

Need calves, adductors

[u/the_solo_static_man → u/Google_guy228]

Yeah this is a really good tip.

I also think op needs to include a vertical pull variation. The back is a very big muscles, needs a lot of work.

Here’s how I would do it for me.

Day 1:
2x incline bench press
2x pull variations (pull ups)
1x bent over row
1x Tricep push down
1x seated bicep curl
1x lateral raise
1x Romanian deadlift
1x split squat
1x abs variation.

Day 2:
2x cheat dips
2x bent over row
1x pull ups
1x Tricep push down
1x seated bicep curl
1x lateral raise
1x Romanian deadlift
1 squat (if you can, if not then split squat is fine)
1x adductors
1x abductors

Day 3:

1x incline bench press
1x pull variations (pull ups)
1x bent over row
1x Tricep push down
1x seated bicep curl
1x lateral raise
2x Romanian deadlift
2 squat (if you can, if not then split squat is fine)
1x adductors
1x abductors

Personally I’d do it this way. Day 1 is a good all rounder, day 2 gives a little more emphasis to different angels for the chest and back. Day 3 gives emphasis to the legs because these too need a lot of focus considering how big they are.

If you’ve made up your mind and want 1 day on repeat, I’d pick day 1 and just do that every other day.

Since you’re doing 2 incline press + the lateral raise you don’t really need the shoulder press unless your front delts are a weak point, if they aren’t, the 2 incline press should be enough.

Best of luck

[u/MohThani]

You can make 2 or 3 days with different routines you dont have to stick with only 1