Francis routine - JEFIT

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Francis routine - JEFIT

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Francis routine

AUDIO TIP

Bulking

Intermediate

Machine strength

Plan Details

The Francis routine routine by fmatalanga is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.

Routine detail

Day 1

Push day

Est. 0 min

7 exercises

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

5 Sets x 8 Reps

Smith Machine Incline Bench Press Demonstration

Smith Machine Incline Bench Press

5 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

5 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

5 Sets x 8 Reps

Machine Shoulder Press Demonstration

Machine Shoulder Press

5 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

5 Sets x 8 Reps

Barbell JM Press Demonstration

Barbell JM Press

5 Sets x 8 Reps

Day 2

Pull Day

Est. 0 min

7 exercises

Cable One-Arm Lat Pulldown Demonstration

Cable One-Arm Lat Pulldown

5 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

4 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Dumbbell Incline Bench Row Demonstration

Dumbbell Incline Bench Row

4 Sets x 10 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

4 Sets x 10 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 10 Reps

Day 3

Quad focused leg day

Est. 0 min

7 exercises

Hack Squat Demonstration

Hack Squat

5 Sets x 10 Reps

Kettlebell Goblet Squat Demonstration

Kettlebell Goblet Squat

4 Sets x 10 Reps

Machine Leg Press (Narrow Stance) Demonstration

Machine Leg Press (Narrow Stance)

4 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

5 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

4 Sets x 10 Reps

Calf Press On Leg Press Demonstration

Calf Press On Leg Press

4 Sets x 10 Reps

Day 4

Chest and back

Est. 0 min

6 exercises

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

4 Sets x 10 Reps

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

5 Sets x 10 Reps

Cable One-Arm Row Demonstration

Cable One-Arm Row

5 Sets x 10 Reps

Cable Seated Row Demonstration

Cable Seated Row

4 Sets x 10 Reps

Dip Demonstration

Dip

4 Sets x 10 Reps

Machine Vertical Row (Close Grip) Demonstration

Machine Vertical Row (Close Grip)

4 Sets x 10 Reps

Day 5

Shoulders and arms

Est. 0 min

7 exercises

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

5 Sets x 10 Reps

Dumbbell Rear Delt Row Demonstration

Dumbbell Rear Delt Row

4 Sets x 10 Reps

Dumbbell Alternating Incline Curl Demonstration

Dumbbell Alternating Incline Curl

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

4 Sets x 10 Reps

Cable One-Arm Tricep Pushdown (Reverse Grip) Demonstration

Cable One-Arm Tricep Pushdown (Reverse Grip)

4 Sets x 10 Reps

Day 6

Hamstring legs

Est. 0 min

5 exercises

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

4 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 10 Reps

Dumbbell Stiff-Leg Deadlift Demonstration

Dumbbell Stiff-Leg Deadlift

4 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

4 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

6 Sets x 10 Reps