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Franco’s Dias de Push/Pull/Legs/Cardio
AUDIO TIP
General
Intermediate
Dumbbell
Plan Details
The Franco’s Dias de Push/Pull/Legs/Cardio routine by francomex23 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
‘Piernas!
Routine detail
Any
Pull Day/Jalar
Est. 0 min
6 exercises
Cable Seated Row
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Any
Legs/Piernas
Est. 0 min
6 exercises
Machine Leg Press
4 Sets x 15 Reps
Single-Leg Glute Bridge
3 Sets x 15 Reps
Dumbbell Step-Up
4 Sets x 20 Reps
Dumbbell Walking Lunge
2 Sets x 30 Reps
Machine Hip Abduction
3 Sets x 15 Reps
Machine Hip Adduction
3 Sets x 15 Reps
Any
Abdominales y Cardio
Est. 0 min
6 exercises
Treadmill Running
1 Set
Rowing
1 Set
Step Machine
1 Set
Plank
3 Sets
Parallel Bar Hip Raise
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 15 Reps
Any
Push Day/Pujar
Est. 0 min
6 exercises
Dumbbell Bench Press
4 Sets x 15 Reps
Machine Fly
4 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 15 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
