Francesco program
Bulking
Intermediate
Machine strength
Plan Details
The Francesco program routine by Teodor123 is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Routine detail
Mon
CHEST / BICEPS
Est. 84 min
8 exercises
Indoor Cycling
1 Set
Barbell Bench Press
4 Sets x 8 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Machine Fly
5 Sets x 8 Reps
Machine Bench Press
4 Sets x 8 Reps
Dumbbell Alternating Seated Curl
4 Sets x 8 Reps
Cable Rope Hammer Curl
4 Sets x 8 Reps
Dumbbell One-Arm Preacher Curl
4 Sets x 8 Reps
Tue
SHOULDERS / TRICEPS /ABS
Est. 87 min
9 exercises
Treadmill Running
1 Set
Dumbbell Seated Shoulder Press
4 Sets x 8 Reps
Dumbbell Lateral Raise
4 Sets x 8 Reps
Machine Reverse Fly
5 Sets x 8 Reps
Cable Shoulder Extension
4 Sets x 8 Reps
Machine Dip
4 Sets x 8 Reps
Dumbbell Tricep Extension
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Parallel Bar Leg Raise
4 Sets x 8 Reps
Wed
BACK / ABS
Est. 74 min
7 exercises
Treadmill Running
1 Set
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Cable Elevated Row
4 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 8 Reps
Dumbbell Incline Bench Row
4 Sets x 8 Reps
Decline Crunch
4 Sets x 8 Reps
Parallel Bar Hip Raise
4 Sets x 8 Reps
Thu
LEGS
Est. 85 min
9 exercises
Treadmill Running
1 Set
Machine Hip Abduction
4 Sets x 8 Reps
Machine Hip Adduction
4 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Extension
4 Sets x 8 Reps
Machine Leg Press (Narrow Stance)
4 Sets x 8 Reps
Dumbbell Lunge
4 Sets x 8 Reps
Machine Seated Calf Raise
4 Sets x 8 Reps
Machine Calf Press
4 Sets x 8 Reps
Fri
ARMS
Est. 31 min
6 exercises
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
Sat
CHEST / BACK
Est. 43 min
8 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Cable Elevated Row
3 Sets x 8 Reps
