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Plan d'entraînement Francis
General
Intermediate
Barbell
Plan Details
The Plan d'entraînement Francis routine by PierreVinet is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
Chest, Back and Abs
10 exercises
Dumbbell Incline Fly
4 Sets x 20 Reps
Barbell Pullover
4 Sets x 20 Reps
Barbell Bench Press
4 Sets x 15 Reps
Barbell Bent-Over Row
4 Sets x 15 Reps
Bench Dip
4 Sets x 15 Reps
Dumbbell Pullover
4 Sets x 15 Reps
Weighted Crunch
4 Sets x 20 Reps
Stability Ball V-Up
4 Sets x 20 Reps
Air Bike
4 Sets x 30 Reps
Mountain Climber
4 Sets x 30 Reps
Day 2
Legs, Glutes, Biceps and Triceps
8 exercises
Barbell Deep Squat
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Barbell Lunge
4 Sets x 12 Reps
Barbell Glute Bridge
4 Sets x 12 Reps
Barbell Curl
4 Sets x 15 Reps
Dumbbell Seated Tricep Press
4 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 15 Reps
Dumbbell Tricep Extension (Supine)
4 Sets x 15 Reps
Day 3
Glutes, Shoulders and Abs
9 exercises
Stationary Bike
1 Set
Barbell Glute Bridge
4 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 20 Reps
Dumbbell Shoulder Press
4 Sets x 12 Reps
Dumbbell Front Raise
4 Sets x 12 Reps
Barbell Upright Row
4 Sets x 12 Reps
Dumbbell Bent-Over Raise
4 Sets x 12 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 15 Reps
Barbell Press Sit-Up
4 Sets x 15 Reps
