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RafaAdachi_Felipe Franco program 1
Bulking
Advanced
Machine strength
Plan Details
The RafaAdachi_Felipe Franco program 1 routine by adachi.rafael is a 3 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Mon-A Tue-B Wed-C Thu-A Fri-B Sat-rest Sun-rest Mon-C Tue-A (...)
Routine detail
Day 1
A - Chest, Shoulder & Triceps
Est. 71 min
10 exercises
Barbell Bench Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Arnold Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Cable High Pulley Tricep Extension
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
4 Sets x 10 Reps
Cable One-Arm Tricep Pushdown
4 Sets x 10 Reps
Dip
4 Sets x 15 Reps
Day 2
B - Back, Biceps & Abs
Est. 65 min
11 exercises
Pull-Up
3 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Upper Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Machine Landmine Row (Reverse Grip)
3 Sets x 15 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Crunch
4 Sets x 25 Reps
Day 3
C - Legs
Est. 47 min
6 exercises
Barbell Squat
5 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Smith Machine Reverse Calf Raise
4 Sets x 15 Reps
Machine Seated Calf Raise
4 Sets x 15 Reps
