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Frenchy's routine
Bulking
Advanced
Machine strength
Plan Details
The Frenchy's routine routine by PatrickNasarre is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Chest/shoulder/arms
Est. 56 min
10 exercises
Barbell Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 10 Reps
Cable Deltoid Raise
3 Sets x 10 Reps
Cable Internal Rotation
3 Sets x 10 Reps
Day 2
Back/abs/cardio
Est. 94 min
8 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Weighted Hanging Knee Raise
3 Sets x 10 Reps
Air Bike
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Treadmill Running
3 Sets
Stationary Bike
3 Sets
Day 3
Thigh/glutes/calf
Est. 67 min
11 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Bridge
3 Sets
Glute Kickback (Kneeling)
3 Sets x 8 Reps
Cable Pull Through
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Day 4
Chest/arms/shoulders
Est. 57 min
10 exercises
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Day 5
Back/abs/cardio
Est. 79 min
8 exercises
Barbell Bent-Over Row
1 Set x 10 Reps
Pull-Up
1 Set x 10 Reps
Back Hyperextension
1 Set x 10 Reps
Machine Ab Crunch
1 Set x 10 Reps
Oblique Crunch
1 Set x 10 Reps
Reverse Crunch
1 Set x 10 Reps
Elliptical Training
1 Set
Rowing
1 Set
Day 6
All cables
Est. 102 min
16 exercises
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable One-Arm Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Barbell Behind the Back Shrug
3 Sets x 8 Reps
Cable Shrug
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Cable Reverse Fly
3 Sets x 8 Reps
Day 7
Legs/back/abs/cardio
Est. 95 min
13 exercises
Barbell Deep Squat
1 Set x 10 Reps
Barbell Lunge
1 Set x 10 Reps
Machine Single-Leg Press
1 Set x 10 Reps
Flutter Kick
1 Set x 10 Reps
Barbell Kneeling Squat
1 Set x 10 Reps
Machine Calf Press
1 Set x 10 Reps
T Bar Row
1 Set x 10 Reps
Barbell Good Morning
1 Set x 10 Reps
Barbell Bent-Over Row (Reverse Grip)
1 Set x 10 Reps
Cable Wood Chop
1 Set x 10 Reps
Hanging Knee Raise
1 Set x 10 Reps
Step Machine
1 Set
Indoor Cycling
1 Set
