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Francisco Fonte
AUDIO TIP
Bulking
Intermediate
None
Plan Details
The Francisco Fonte routine by duque2 is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Plano de Treino
Routine detail
Mon
Pernas (Quads)
Est. 0 min
5 exercises
Machine Seated Leg Curl
5 Sets x 8 Reps
Barbell Squat
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Dumbbell Lunge
5 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Tue
Peito e Costas
Est. 0 min
6 exercises
Cable Seated Row
5 Sets x 8 Reps
Dumbbell Incline Bench Press
5 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 8 Reps
Assisted Hyperextension
4 Sets x 8 Reps
Cable Lower Chest Raise
5 Sets x 8 Reps
Wed
Braços
Est. 0 min
6 exercises
Dumbbell Incline Curl
5 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 8 Reps
Barbell Preacher Curl
5 Sets x 8 Reps
EZ Bar Curl
5 Sets x 8 Reps
Barbell Tricep Extension (Supine)
5 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
5 Sets x 8 Reps
Thu
Ombros e Abdominal
Est. 0 min
5 exercises
Weight Plate Russian Twist
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Machine Shoulder Press
5 Sets x 8 Reps
Cable One-Arm Reverse Fly
3 Sets x 8 Reps
Fri
Pernas (Posterior)
Est. 0 min
4 exercises
Machine Seated Leg Curl
5 Sets x 8 Reps
Dumbbell Romanian Deadlift
5 Sets x 8 Reps
Machine Hip Abduction
5 Sets x 8 Reps
Barbell Bulgarian Split Squat
4 Sets x 8 Reps
