Fran plan - 5 day
General
Intermediate
Machine strength
Plan Details
The Fran plan - 5 day routine by Frantastico is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Fran's weight loss plan
Routine detail
Mon
Back
Est. 30 min
4 exercises
Machine Lat Pulldown
6 Sets x 8 Reps
Machine Assisted Chin-Up
6 Sets x 8 Reps
Cable Seated Row
6 Sets x 8 Reps
Machine Assisted Pull-Up
2 Sets x 10 Reps
Tue
Chest
Est. 31 min
4 exercises
Barbell Incline Bench Press
6 Sets x 8 Reps
Dip
2 Sets x 12 Reps
Barbell Bench Press
6 Sets x 8 Reps
Dumbbell Fly
6 Sets x 8 Reps
Wed
Legs
Est. 31 min
4 exercises
Barbell Squat
6 Sets x 8 Reps
Machine Leg Extension
6 Sets x 8 Reps
Machine Leg Curl (Prone)
6 Sets x 8 Reps
Calf Press On Leg Press
2 Sets x 20 Reps
Thu
Shoulders
Est. 29 min
4 exercises
Dumbbell Seated Bent-Over Reverse Fly
2 Sets x 10 Reps
Dumbbell Lateral Raise
6 Sets x 8 Reps
Cable Upright Row
6 Sets x 8 Reps
Dumbbell Seated Arnold Press
6 Sets x 8 Reps
Fri
Arms
Est. 33 min
4 exercises
Cable Rope Hammer Curl
6 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
6 Sets x 8 Reps
Barbell Curl
6 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
6 Sets x 8 Reps
Any
Abs II
Est. 25 min
3 exercises
Weight Plate Russian Twist
4 Sets x 10 Reps
Leg Pull-In
4 Sets x 10 Reps
Barbell Ab Rollout (Kneeling)
4 Sets x 10 Reps
Any
Abs
Est. 19 min
3 exercises
Toe Touches
3 Sets x 15 Reps
Scissor Kick
3 Sets x 15 Reps
Plank
3 Sets
