Weekly Goals 4 days of lifting Moving every day intentionally Only caffeine in the mornings No energy drinks Daily Goals Be at or under calorie goal Water intake Blood pressure measurement Steps: 9,000 – 10,000 Higher protein intake Limit snacks…
Month: March 2025
FBB PUMP40 – Week 8
Day 1 Intensity Superset E3:00 x4 Wide grip bench x6 Pendlay row x12 Seated cable row 4×10 DB hammer curl 4×10 Standing chest press 4×10 EMOM x6 Hanging knee raise x15 Ab crunch machine x10 Day 2 E2:00 x10 –…
FBB PUMP 40 – Week 7
Day 1 Intensity Superset E3:00 x4 Wide grip bench x6 BB Bent over row x10 Intensity Superset E3:00 x4 Gorilla row x5 e/a DB deficit pushups x10 Tricep press down 4×10 Day 2 E3:00 x8 – Pause BS x5 Lying…
FBB Pump 40 – Week 6
DAY 1 E1:30×4 – 1 1/4 close grip bench x8 E1:30 x4 – Biangular lat pulldowns x8 Supinated bent over row: 4×8 Tricep press down (V handle) 4×10 E0:45 – Hanging knee raises 4×15 DAY 2 E3:00 Box Squat…