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francis Routine semaine 11-16
General
Intermediate
Machine strength
Plan Details
The francis Routine semaine 11-16 routine by francis.fouquenelle is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Pec/Triceps/Biceps/abos
Est. 87 min
10 exercises
Machine Fly
3 Sets x 15 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 15 Reps
Cable High Pulley Tricep Extension
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Dumbbell Incline Tricep Extension
4 Sets x 10 Reps
EZ Bar Close Grip Curl
4 Sets x 10 Reps
Dumbbell Incline Hammer Curl
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Decline Bench Ab Reach
3 Sets x 30 Reps
Hanging Leg Raise
2 Sets x 15 Reps
Day 2
Dos/jambes/trapezes/abdos
Est. 92 min
10 exercises
Cable Elevated Row
4 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 10 Reps
Dumbbell One-Arm Row
5 Sets x 10 Reps
Weight Plate Shrug
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 15 Reps
Machine Leg Extension
4 Sets x 15 Reps
Barbell Seated Calf Raise
4 Sets x 15 Reps
Machine Ab Crunch
3 Sets x 30 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 15 Reps
Cable Side Bend
3 Sets x 15 Reps
Day 3
Pec/Triset Triceps-Biceps
Est. 77 min
19 exercises
Machine Fly
5 Sets x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Cable One-Arm Tricep Extension
1 Set x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Cable One-Arm Tricep Extension
1 Set x 15 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
1 Set x 15 Reps
Cable Tricep Pushdown (Rope)
1 Set x 15 Reps
Cable One-Arm Tricep Extension
1 Set x 15 Reps
Cable Bicep Curl
1 Set x 15 Reps
EZ Bar Preacher Curl (Close Grip)
1 Set x 15 Reps
Dumbbell Alternating Hammer Curl
1 Set x 15 Reps
Cable Bicep Curl
1 Set x 15 Reps
EZ Bar Preacher Curl (Close Grip)
1 Set x 15 Reps
Dumbbell Alternating Hammer Curl
1 Set x 15 Reps
Cable Bicep Curl
1 Set x 15 Reps
EZ Bar Preacher Curl (Close Grip)
1 Set x 15 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 15 Reps
