Francisco
General
Beginner
Machine strength
Plan Details
The Francisco routine by f.csabido is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 7
Chest and Back
Est. 77 min
6 exercises
Barbell Bench Press
5 Sets x 15 Reps
Dumbbell Incline Bench Press
5 Sets x 15 Reps
Machine Fly
5 Sets x 15 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 15 Reps
Barbell Bent-Over Row
5 Sets x 15 Reps
Cable Seated Row
5 Sets x 15 Reps
Day 8
Arm
Est. 89 min
7 exercises
Barbell Curl
5 Sets x 15 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 15 Reps
Cable Shoulder Extension
5 Sets x 15 Reps
Dumbbell Seated Tricep Press
5 Sets x 15 Reps
Dumbbell Seated Shoulder Press
5 Sets x 15 Reps
Dumbbell Lateral Raise
5 Sets x 15 Reps
Dumbbell Upright Row
5 Sets x 15 Reps
Day 9
Leg
Est. 73 min
6 exercises
Machine Leg Extension
5 Sets x 15 Reps
Machine Leg Press
5 Sets x 15 Reps
Machine Seated Leg Curl
5 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
5 Sets x 15 Reps
Bridge
5 Sets
Machine Calf Raise
5 Sets x 20 Reps
