adachi.rafael
RafaAdachi_Felipe Franco program 1
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AUDIO TIP
Bulking
Advanced
Machine strength
Plan Details
The RafaAdachi_Felipe Franco program 1 routine by adachi.rafael is a 3 day workout plan. It is a advanced level plan to achieve bulking fitness goals.
Plan Description
Mon-A Tue-B Wed-C Thu-A Fri-B Sat-rest Sun-rest Mon-C Tue-A (...) ...
Day 1
Day 2
Day 3
A - Chest, Shoulder & Triceps
Est time: 71 min
10 exercises
Barbell Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
00:00
Cable Cross-Over
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Incline Bench Press
Chest
Sets
4
Reps
10
Interval
00:00
Rest Time
00:00
Dumbbell Arnold Press
Shoulders
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dumbbell Lateral Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
00:00
Cable Front Raise
Shoulders
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable High Pulley Tricep Extension
Triceps
Sets
3
Reps
10
Interval
00:00
Rest Time
01:00
Cable One-Arm Tricep Pushdown (Reverse Grip)
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
00:00
Cable One-Arm Tricep Pushdown
Triceps
Sets
4
Reps
10
Interval
00:00
Rest Time
01:00
Dip
Triceps
Sets
4
Reps
15
Interval
00:00
Rest Time
01:00
