27/10/2023, 00:01
The Ultimate Functional Fitness Workout Program - Muscle & Fitness
And for that, we like to focus on the one thing every guy needs: practical, allaround strength and functional fitness.
DIRECTIONS
How to do it: This 3-day workout program is designed to build exactly that.
Make sure to rest one day between workouts. Do 3 sets of each exercise. Use
a weight that makes it challenging, but not impossible, to do about 10 reps of
each move. Focus on maintaining good form above all else. Rest about a
minute between sets, and about 2 to 3 minutes between each exercise.
ROUTINE
THE FUNCTIONAL WORKOUT ROUTINE
Workout I
EXERCISE
EQUIPMENT
SETS
REPS
R E ST
FRONT SQUAT TO PRESS
Dumbbells
3
10
1 min.
RENEGADE ROW
Dumbbells
3
10
1 min.
3
10
1 min.
T-PUSHUP
DUMBBELL CHOP
Dumbbells
3
10
1 min.
PULLUP TO KNEE RAISE
Pullup Bar
3
10
1 min.
THE FUNCTIONAL WORKOUT ROUTINE
Workout II
EXERCISE
EQUIPMENT
https://www.muscleandfitness.com/routine/workouts/workout-routines/the-functional-workout-routine/
SETS
REPS
R E ST
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27/10/2023, 00:01
The Ultimate Functional Fitness Workout Program - Muscle & Fitness
INVERTED ROW
Power Rack
3
10
1 min.
KETTLEBELL SWING
Kettlebells
3
10
1 min.
3
10
1 min.
UP-DOWN PL ANK PUSHUP
CROSS-BODY CLEAN AND PRESS
Dumbbells
3
10
1 min.
STEP-UP TO OVERHEAD PRESS
Dumbbells
3
10
1 min.
THE FUNCTIONAL WORKOUT ROUTINE
Workout III
EXERCISE
LUNGE W/ OVERHEAD PRESS
FEET-ELEVATED PUSHUP
CLOSE-GRIP CHINUP
EQUIPMENT
REPS
R E ST
Dumbbells
3
10
1 min.
Bench
3
10
1 min.
Pullup Bar
3
10
1 min.
3
10
1 min.
3
10
1 min.
BURPEE TO BROAD JUMP
BARBELL ROLLOUT
SETS
Barbell
https://www.muscleandfitness.com/routine/workouts/workout-routines/the-functional-workout-routine/
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