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, all-
around 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.

T-PUSHUP 3 10 1 min.

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 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.

UP-DOWN PL ANK PUSHUP 3 10 1 min.

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 EQUIPMENT SETS REPS R E ST

LUNGE W/ OVERHEAD PRESS Dumbbells 3 10 1 min.

FEET-ELEVATED PUSHUP Bench 3 10 1 min.

CLOSE-GRIP CHINUP Pullup Bar 3 10 1 min.

BURPEE TO BROAD JUMP 3 10 1 min.

BARBELL ROLLOUT Barbell 3 10 1 min.

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