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Burn the Fat Feed the Muscle - 3-day SplitCreated by Guille
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Workout Programs → Burn the Fat Feed the Muscle - 3-day Split
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Summary
3 Workouts / 28 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
Inspired in the BFFM program by natural champion bodybuilder Tom Venuto. Meant for the experienced trainee or for those who want to take the next step in their workouts. Perform three exercises per body part (forearms, abs and calves can be trained harder), and keep your workouts 45-55 minutes long.
Workouts
BFFM Day 1 - Chest, Back, Abs
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Lat Pulldowns - Wide-Grip Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... |
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Crunch Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart... |
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Crunch - Reverse Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower... |
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Hip Lifts Lay down on the floor flat. Press your lower back into the floor and raise your legs straight up in the air. Rest your head on the floor and press your hips off the ground reaching your feet towards t... |
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Bench Press - Barbell, Declined Lie on a decline bench, hold barbell about 6" wider than shoulder width. Lower bar to about 3" below nipples. Raise bar all the way up while keeping your elbows out and your chest high. Lower weight w... |
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Bench Press - Barbell, Flat Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Cable Crossover Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o... |
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Chin-Ups Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th... |
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One-Arm Dumbbell Row Place one hand on a bench or stability and stand in a staggered stance with one foot in front of the other. Keep your hand underneath your shoulder and hold a DB in the other. Let the arm with the DB ... |
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