RafaAdachi_Felipe Franco program 1

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5 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Mon-A
Tue-B
Wed-C
Thu-A
Fri-B
Sat-rest
Sun-rest
Mon-C
Tue-A
(...)

A - Chest, Shoulder & Triceps 10 exercises, 1 hr 10 mins

Barbell Bench Press	4x10 reps	rest: 0s
Cable Cross-Over	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 0s
Dumbbell Arnold Press	4x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 0s
Cable Front Raise	3x10 reps	rest: 60s
Cable High Pulley Tricep Extension	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x10 reps	rest: 0s
Cable One-Arm Tricep Pushdown	4x10 reps	rest: 60s
Dip	4x15 reps	rest: 60s

B - Back, Biceps & Abs 11 exercises, 1 hr 5 mins

Pull-Up	3x10 reps	rest: 0s
Cable Rear Pulldown (Wide Grip)	4x10 reps	rest: 0s
Cable Upper Row	4x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 0s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Machine Landmine Row (Reverse Grip)	3x15 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 0s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Preacher Curl Machine	3x10 reps	rest: 0s
Cable Reverse Curl	3x8 reps	rest: 60s
Crunch	4x25 reps	rest: 0s

C - Legs 6 exercises, 46 mins

Barbell Squat	5x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Press	4x10 reps	rest: 0s
Machine Leg Curl (Prone)	4x10 reps	rest: 60s
Smith Machine Reverse Calf Raise	4x15 reps	rest: 0s
Machine Seated Calf Raise	4x15 reps	rest: 60s