PDF - FBX 15workout Plans PDF

© 2016 Fabulous Body Inc-All Rights Reserved
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FBX
15+ WORKOUT PLANS
BUILD LEAN MUSCLE, SHED BODY FAT & OPTIMIZE YOUR HEALTH
AKASH SEHRAWAT, HHP, CPT

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TABLE OF CONTENTS
______________________________________________________________________________________
Welcome……………………………………………………………………………………………06
Keynotes……………………………………………………………………………………………11
List of all exercises………………………………………………………………………………..16
FBX Workout Type: 3 times/week

Intermediate Workouts………………………………………………………………………….26
Level-1, FBX-Cut…………………………………………………………………………………..27
Level-1, FBX-Gain…………………………………………………………………………………29
Level-2, FBX-Cut…………………………………………………………………………………..31
Level-2, FBX-Gain…………………………………………………………………………………33
Advanced Workouts……………………………………………………………………………..35
Level-1, FBX-Cut…………………………………………………………………………………..36
Level-1, FBX-Gain…………………………………………………………………………………39
Level-2, FBX-Cut…………………………………………………………………………………..42

Level-2, FBX Gain…………………………………………………………………………………45
FBX Workout Type: 2 times/week

Intermediate Workouts………………………………………………………………………….50
FBX-Cut…………………………………………………………………………………………….51
FBX-Gain…………………………………………………………………………………………..54
Advanced Workouts…………………………………………………………………………….57
FBX-Cut……………………………………………………………………………………………58
FBX-Gain…………………………………………………………………………………………..61
FBX Workout Type: Full Body 2 times/week

Intermediate Workouts…………………………………………………………………………66
FBX-Cut……………………………………………………………………………………………67
FBX-Gain…………………………………………………………………………………………..69
Advanced Workouts…………………………………………………………………………….71
FBX-Cut……………………………………………………………………………………………72
FBX-Gain…………………………………………………………………………………………..74
Flexibility and Neuromotor Protocol…………………………………………………………76
Another Book by Akash Sehrawat…………………………………………………………….78
FBX Transformation Program…………………………………………………………………….80

WELCOME
______________________________________________________________________________________

Thank you for downloading the FBX-Workout
Plan. Here you will find all 16 FBX workouts.
The following workouts are divided into

Intermediate, Advanced levels. They are further
sub-divided into FBX-Cut and FBX-Gain.
For beginner routines, click here

Most Common FBX Program Type For
Intermediate And Advanced Trainees:
Training 3 Times/Week
Where:

Workout [A] is Shoulder, Thighs and Calves
and is shown in the table below with red
tabs.
Workout [B] is Chest, Back and Arms and is

shown in the table below with grey tabs

Each workout will be performed every 4-5 days. Here’s how YOUR month will look like* :
MONDAY TUESDAY WEDNESDAY THRUSDAY FRIDAY SATURDAY SUNDAY
1 2 3 4 5 6 7
OFF DAYS OFF DAYS
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30
* Alternatively one can perform their workouts on Tuesdays, Thursdays and Saturdays.

KEYNOTES
______________________________________________________________________________________

- Both workouts [A] and [B] occur 6 - When in gaining phase, the most
times in an average month for trainees. important variable for you to focus on is
progression in the amount of weight you
- For intermediate trainees, the total will be lifting for a rep range of 5 – 7.
volume for bigger body parts like Choose a weight where you can perform
shoulders, chest, and back averages 7 – 5 reps in correct form. Strive to increase
9 overload sets per week. For smaller the reps up to 7 with the same weight.
body parts like arms, etc., the average is Once you are able to perform 7 reps,
4 sets per week. For legs (thighs + increase the weight by 5 – 10 percent for
calves), the average is 9 sets per week. compound lifts and by 1 – 5 percent for
isolated lifts.
- For advanced trainees, the total
volume for bigger body parts like - In gaining phase, one should ideally
shoulders, chest, and back averages 10 – increase poundage for every workout. If
12 overload sets per week. For smaller for some reason you are not able to
body parts like arms, etc., the average is progress with weights, check your
6 sets per week. For legs (thighs + nutrition and the amount of sleep you are
calves), the average is 12 sets per week. getting. If all these variables are locked in
and optimal, start by reducing your
working sets from your isolated exercises.

If even then you are not able to progress, more than enough for a light aerobic
try and reduce your workout frequency to workout. If I know I am progressing with
two times a week. Remember, muscles weights on my key compound exercises, I
are built only when you are progressing DO include HIIT sessions a few times a
with the amount of weight you lift. You week mainly via a swim, as I thoroughly
probably need more recovery time enjoy it.
between your workouts in order to come
back and give your best in every workout - One last tip for your gaining phase is
and therefore progress. the employment of rest - pause reps.
Especially with compound exercises, like
- In gaining phase, your rest interval squats, parallel-grip deadlifts, lat
between work sets will be at least 2 – 5
pulldown, etc., you can take a 1 – 2
minutes. You can take slightly a longer
rest when you are switching between second rest in between reps! This way of
muscle groups. working out was very common in the
- To save time, you can perform your Golden Era of Bodybuilding. However, I
HIIT after your workouts. Personally, cannot scientifically prove that rest -
during the gaining phase, sometimes I pause reps with deep breaths in between
simply skip HIITs, and instead focus on can enlarge your ribcage (I feel it has
completing my 10,000 steps, which is mine) and trigger significant amount of

muscle growth. I am in experiment mode
with this type of method, so I will not talk - In cutting phase, by decreasing the
about it explicitly before I have a 45+ inch weight you are lifting (75 – 80 percent of
chest to prove this claim. 1RM), it’s easier to lower the rest interval
from 2 – 5 minutes to 1 – 2 minutes.
- When in cutting phase, you may - Make sure to include few sets of stiff-
choose to increase your rep range to 8 – leg deadlifts once every two weeks to
10. However this is an exception and give your lower back and your hamstrings
not a rule. It’s not easy for many trainees a good dose of training. Also do include
to work with 5 – 7 reps throughout the few sets of neck exercises after your
year. This heavy lifting (more than 80 workouts, at least once a week.
percent of your 1RM) takes a toll on your
mental strength and therefore the - Make sure you warm up until you
variability of the cutting phase where you break into a light sweat before you begin
are lifting with a rep range of 8 – 10 reps with your main workout. Use a cardio
may work wonders for most of us. Having machine or perform calisthenics as a
said that, I would highly recommend general warm-up.
staying in the 5 – 7 rep range for at
least 6 – 8 months in a year.

- You can perform active stretches in
between your sets. Foam rolling - Lastly, don't forget to include the
(myofascial release) should be performed balance exercises, like single leg squat,
to clear any micro-adhesions in your etc. and movements in the frontal and
muscles, which is also wonderful for a transverse planes of motion as discussed
nice cool down along with your static at the end of this book. 
stretches. Make sure to include them at
least 2 -3 times a week.

LIST OF ALL EXERCISES:
______________________________________________________________________________________
( All the listed exercise had third party exercise videos links. Make sure you master the correct technique for
every exercise before you start progressing with weights. This will ensure that you don't injure yourself. )

THIGHS
Barbell squat
Parallel grip deadlift
Leg press
Dumbbell lunge

SHOULDERS
Seated Military Press
Seated dumbbell press
Dumbbell lateral raise
Dumbbell posterior raise

CHEST
Incline Barbell Bench press
Incline Dumbbell Press
Weighed Chest Dip
Flat Dumbbell Bench Press
Flat Barbell Bench Press

UPPER BACK
Weighed Pull-up
Weighed Chin-up
Front lat pulldown
Single arm dumbbell row
Seated Cable Row

ARMS
Incline dumbbell curl
Barbell curl
Seated Dumbbell Curl
Triceps pushdown
Close-Grip Barbell Bench Press
Seated Triceps Press

CALVES
Standing calf raise
Seated calves raise
Donkey calf raise

NECK
Neck Flexion
Neck Extension

ABDOMINALS
Basic crunch
Oblique crunch
Leg raise
Knee/Hip Raise on Parallel Bar

LOWER BACK
Stiff leg deadlift
Hyperextension
Cobra pose

INTERMEDIATE WORKOUTS
______________________________________________________________________________________

WORKOUT [A] : SHOULDERS/THIGHS/CALVES FBX—CUT
NAME: GOAL: SHED BODY FAT
FBX PROGRAM TYPE: 3 TIMES/WEEK LEVEL: 1 PHASE: INTERMEDIATE
WARM-UP— 5 to 10 min of aerobic Choice of movement: Include specific warm up sets

activity enough to break into a light Treadmill, Recumbent Cycle as per explained in the main
sweat. or Calisthenics book
BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

SHOULDER
SEATED MILITARY PRESS 3 8—10 2-1-3 1—2 MIN
DUMBBELL POSTERIOR RAISE 2 8—10 2-1-3 1—2 MIN
THIGHS
P.G.DEADLIFT/SQUATS 3 10-12 Slow controlled 2 – 4 MIN
CALVES
STANDING CALVE RAISE 3 10-12 2-1-3 1—2 MIN
UPPER-ABS
BASIC CRUNCH 2 10-12 Slow controlled 1—2 MIN
OBLIQUE CRUNCH 2 10-12 Slow controlled 1—2 MIN
CARDIO (Optional) HIIT On Recumbent Cycle Time: 20 min
COOL-DOWN: Foam rolling Static Stretches

WORKOUT [B] : CHEST/BACK/ARMS FBX—CUT


CHEST
INCLINE DUMBBELL BENCH PRESS 3 8—10 2-1-3 1—2 MIN
WEIGHTED CHEST DIP 2 8—10 2-1-3 1—2 MIN
BACK
WEIGHED PULL-UP 3 8—10 2-1-3 1—2 MIN
FRONT LAT PULLDOWN 2 8—10 2-1-3 1—2 MIN
ARMS
BARBELL CURL 3 10-12 2-1-3 1—2 MIN
SEATED TRICEPS PRESS 3 10-12 2-1-3 1—2 MIN
LOWER-ABS
LEG RAISE 2 10-12 Slow controlled 1—2 MIN
KNEE/HIP RAISE ON PARALLEL BAR 2 10-12 Slow controlled 1—2 MIN
COOL-DOWN Foam Rolling Static Stretches

WORKOUT [A] : SHOULDERS/THIGHS/CALVES FBX—GAIN
NAME: GOAL: BUILD MUSCLE


SHOULDER
THIGHS
P.G.DEADLIFT/SQUATS 3 8—10 2-1-2 4—5 MIN
CALVES
STANDING CALVE RAISE 3 8—10 2-1-2 2—4 MIN
UPPER-ABS

WORKOUT [B] : CHEST/BACK/ARMS FBX—GAIN


CHEST
BACK
ARMS
BARBELL CURL 3 5—7 2-1-2 2—4 MIN
SEATED TRICEPS PRESS 3 5—7 2-1-2 2—4 MIN
LOWER-ABS



SHOULDER
THIGHS
CALVES
UPPER-ABS



CHEST
BACK
ARMS
LOWER-ABS



SHOULDER
THIGHS
CALVES
UPPER-ABS



CHEST
BACK
ARMS
LOWER-ABS

ADVANCED WORKOUTS
______________________________________________________________________________________

FBX PROGRAM TYPE: 3 TIMES/WEEK LEVEL: 1 PHASE: ADVANCED


SHOULDER
THIGHS
CALVES
SEATED CALVE RAISE 2 10-12 2-1-3 1—2 MIN
UPPER-ABS



CHEST
BACK
ARMS
INCLINE DUMBBELL CURL 2 10-12 2-1-3 1—2 MIN
TRICEPS PUSHDOWN 2 10-12 2-1-3 1—2 MIN
LOWER-ABS




SHOULDER
THIGHS
CALVES
SEATED CALVE RAISE 2 8—10 2-1-2 2—4 MIN
UPPER-ABS



CHEST
BACK
ARMS
INCLINE DUMBBELL CURL 2 5—7 2-1-2 2—4 MIN
TRICEPS PUSHDOWN 2 5—7 2-1-2 2—4 MIN
LOWER-ABS




SHOULDER
SEATED DUMBBELL PRESS 3 8—10 2-1-3 1—2 MIN
THIGHS
CALVES
UPPER-ABS



CHEST
FLAT BARBELL BENCH PRESS 2 8—10 2-1-3 1—2 MIN
BACK
SINGLE ARM DUMBBELL ROW 2 8—10 2-1-3 1—2 MIN
ARMS
LOWER-ABS


NAME: GOAL: BUILDING MUSCLE


SHOULDER
THIGHS
P.G.DEADLIFT/SQUATS 4 8—10 Slow controlled 4—5 MIN
CALVES
UPPER-ABS



CHEST
BACK
ARMS
LOWER-ABS


FBX WORKOUTS
FOR
HARD GAINERS
AND
PEOPLE EXTREMELY PRESSED FOR TIME

With this type of FBX Program, the frequency
of the workouts is reduced from 3 times/
week to 2 times/week.
However, note that overall volume per week for
all the body parts are the same as in the
previous program type.
As a result, these workouts will take a bit longer
to finish.

______________________________________________________________________________________

FBX PROGRAM TYPE: 2 TIMES/WEEK MON/FRI (0R) TUES/FRI PHASE: INTERMEDIATE


SHOULDER
THIGHS
CALVES
UPPER-ABS



CHEST
BACK
ARMS
LOWER-ABS




SHOULDER
THIGHS
CALVES
UPPER-ABS



CHEST
BACK
ARMS
LOWER-ABS


ADVANCED WORKOUTS
______________________________________________________________________________________

FBX PROGRAM TYPE: 2 TIMES/WEEK MON/FRI (0R) TUES/FRI PHASE: ADVANCED


SHOULDER
THIGHS
P.G.DEADLIFT/SQUATS 4 10-12 Slow controlled 2-4 MIN
CALVES
UPPER-ABS



CHEST
BACK
ARMS
LOWER-ABS




SHOULDER
THIGHS
CALVES
UPPER-ABS



CHEST
BACK
ARMS
LOWER-ABS


ADDITIONAL
FULL BODY
FBX WORKOUTS
2 TIMES/WEEK

With this type of FBX program, you are training
your full body two times every week.
However, note that the overall volume of all
body parts are approximately the same as in the
previous program types.

______________________________________________________________________________________

WORKOUT: FULL BODY ROUTINE FBX—CUT


SHOULDER
CHEST
WEIGHTED CHEST DIPS 2 8—10 2-1-3 1—2 MIN
BACK
WEIGHED PULL-UPS 3 8—10 2-1-3 1—2 MIN
ARMS
BARBELL CURLS 2 8—10 2-1-3 1—2 MIN
THIGHS
P.G DEADLIFTS/SQUATS 3 10-12 Slow controlled 2—4 MIN

CALVES
ABDOMINALS

WORKOUT: FULL BODY ROUTINE FBX—GAIN


SHOULDER
CHEST
BACK
ARMS
THIGHS
P.G DEADLIFTS/SQUATS 3 8—10 2-1-2 2—4 MIN

CALVES
ABDOMINALS

ADVANCED WORKOUTS
______________________________________________________________________________________

WORKOUT: FULL BODY ROUTINE FBX—CUT


SHOULDER
CHEST
BACK
ARMS
BARBELL CURLS 3 10-12 2-1-3 1—2 MIN
THIGHS
P.G DEADLIFTS/SQUATS 4 10-12 Slow controlled 2—4 MIN

CALVES
ABDOMINALS

WORKOUT: FULL BODY ROUTINE FBX—GAIN


SHOULDER
CHEST
BACK
ARMS
THIGHS
P.G DEADLIFTS/SQUATS 4 8—10 2-1-2 2—4 MIN

CALVES
ABDOMINALS

FLEXIBILITY AND NEUROMOTOR
PROTOCOL
______________________________________________________________________________________
List of Stretches To improve one’s proprioception

(balance)
1. Gastrocnemius stretch
2. Soleus stretch 1. Single leg squat
3. Hamstring stretch 2. Seated Swiss Ball shoulder press
4. Standing hip flexor stretch 3. Single leg bicep curl
5. Standing adductor stretch 4. Swiss Ball pushups (with variations)
6. Erector spinae stretch 5. Single leg dumbbell row
7. Latissimus dorsi ball stretch
8. Pectoral ball stretch Note: If you are a hatha yoga lover like me,
9. Neck Stretch you can skip these balance exercises as
yoga is good enough to work your
Note: How to use a foam roller can be stabilizers.
learned by checking out this link.

To condition your muscles in frontal 1. Wood chop with dumbbell or cable
and transverse planes of motion 2. Rotational deadlift to press
3. Dumbbell internal/external rotation
Frontal Plane
Note: These exercises can be included
1. Dumbbell side lunge occasionally in your workouts. You would
2. Dumbbell lateral raise need to reduce the amount of weight as
the idea is to focus on the proprioception
Transverse plane component and not on increasing strength.  

ANOTHER BOOK BY AKASH SEHRAWAT
______________________________________________________________________________________

Buy my book on Amazon and get detailed information on the following topics:
Chapter 5: Five Specific Steps for Building a Fabulous Body
Chapter 6: Four Bulletproof Mindset Principles for Building a Fabulous Body
Chapter 7: The Real Science of Fat Loss: Three Key Principles
Chapter 8: The Real Science of Muscle Building: Three Key Principles
Chapter 15: Four Ways to Make Sure You get the Best workout every time you go to the
gym
Chapter 16: Four Key Nutritional Habits that you should develop
Also know the ‘Exact Weekly Diet’ that I used to build more than 25lbs of rock hard
muscle, and knock off more than 5 inches off my belly
and much much more!
BUY NOW AT AMAZON.COM, OR AMAZON.IN. Read it Free on the Kindle app or order a
print copy today!

FBX-COMPLETE BODY
TRANSFORMATION PROGRAMS
______________________________________________________________________________________
Need my help in designing exact customised FBX workout and diet plans according to your
goals, needs and abilities?
Want someone to motivate you and be strict with you when you needed the most?
Want a Complete Body Transformation Program that can fast - track your results in only 12
to 16 weeks?

Give FBX-Complete Transformation Program a try:
FBX-GAIN FBX-CUT FBX-LEAN


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© 2016 Fabulous Body Inc-All Rights Reserved

AKASH SEHRAWAT, HHP, CPT

© 2016 Fabulous Body Inc-All Rights Reserved

For more information, articles and posts

Please visit : www.fabulousbody.com

Fabulous Body Inc

© 2016 Fabulous Body Inc-All Rights Reserved

FBX Workout Type: 3 times/week

© 2016 Fabulous Body Inc-All Rights Reserved

FBX Workout Type: 2 times/week

FBX Workout Type: Full Body 2 times/week

© 2016 Fabulous Body Inc-All Rights Reserved

© 2016 Fabulous Body Inc-All Rights Reserved

The following workouts are divided into

For beginner routines, click here

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© 2016 Fabulous Body Inc-All Rights Reserved

Workout [B] is Chest, Back and Arms and is

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OFF DAYS OFF DAYS

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WARM-UP— 5 to 10 min of aerobic Choice of movement: Include specific warm up sets

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

COOL-DOWN: Foam rolling Static Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

WARM-UP— 5 to 10 min of aerobic Choice of movement: Include specific warm up sets

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

COOL-DOWN Foam Rolling Static Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

WARM-UP— 5 to 10 min of aerobic Choice of movement: Include specific warm up sets

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

COOL-DOWN: Foam rolling Static Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

WARM-UP— 5 to 10 min of aerobic Choice of movement: Include specific warm up sets

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

COOL-DOWN Foam Rolling Static Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

WARM-UP— 5 to 10 min of aerobic Choice of movement: Include specific warm up sets

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

COOL-DOWN: Foam rolling Static Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

WARM-UP— 5 to 10 min of aerobic Choice of movement: Include specific warm up sets

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

COOL-DOWN Foam Rolling Static Stretches

© 2016 Fabulous Body Inc-All Rights Reserved

WARM-UP— 5 to 10 min of aerobic Choice of movement: Include specific warm up sets

BODY PART/EXERCISES SETS REPS TEMPO REST-INTERVAL NOTES

Fabulous Body Inc 