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Fran Fran
General
Beginner
Machine strength
Plan Details
The Fran Fran routine by bnkroll is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Workout 1
Est. 49 min
6 exercises
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Cable Rear Pulldown (Wide Grip)
4 Sets x 10 Reps
Smith Machine Split Squat
4 Sets x 10 Reps
Smith Machine Stiff-Leg Deadlift
4 Sets x 10 Reps
Tue
Workout 2
Est. 62 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Dumbbell One-Arm Tricep Kickback
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Cable One-Arm Lateral Raise
4 Sets x 10 Reps
Cable Front Raise
4 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Barbell Hip Thrust
4 Sets x 10 Reps
Wed
Workout 3
Est. 44 min
6 exercises
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Barbell Deep Squat
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Calf Press On Leg Press
4 Sets x 10 Reps
Machine Leg Extension
4 Sets x 10 Reps
Back Hyperextension
4 Sets x 10 Reps
Any
4th Day
Est. 60 min
8 exercises
Leverage Incline Chest Press
4 Sets x 10 Reps
Leverage Chest Press
4 Sets x 10 Reps
Preacher Curl Machine
4 Sets x 10 Reps
Machine Tricep Extension
4 Sets x 10 Reps
Leverage Shoulder Press
4 Sets x 10 Reps
Machine Iso Lateral High Row
4 Sets x 10 Reps
Hack Squat (Reverse Position)
4 Sets x 10 Reps
Machine Calf Raise
4 Sets x 10 Reps
