Francisco’s Getting Swole Routine

Senior+Francisco+Montoyo+benches+155.+%28Now%2C+hes+up+to+195%29

Senior Francisco Montoyo benches 155. (Now, he’s up to 195)

Francisco Montoya, reportert

Looking for an effective workout at the gym?  Here is my daily routine for the week.  I really started concentrating on the muscle groups my sophomore year, and have seen more development in muscle.  And, I can lift more.  

Monday: 

>Muscles worked:  STOMACH

     > exercise / lift (Movement):  leg raises

     >sets / rep:  3 sets/12 reps

     > machine/ Equipment used:  Dip Bar

 

Tuesday:  

>Muscles worked:  BICEPS

     >exercise / lift (Movement):    

  1. cablecurls 

      2.heavy bar curls  

  1. dumbbellshammer curls  

     >sets / reps:  3 sets/10 reps

     >Machine / equipment used:  cables, dumbbells, heavy bar

 

Wednesday: (Recovery Day) 

 

Thursday:  

>muscles worked:  CHEST

     >exercise / lift (Movement)  

  1. Cables for chest
  2. Pectoralmachine 
  3. Benching

    >Sets / Reps:  3 sets/15 reps 

     >machine/equipment used:  cables, pectoral machine, benching

 

Friday:  

>Muscles worked:  TRICEPS

     >exercise / lift (Movement) 

  1. ropepull downs for triceps  

      2.dumbells triceps extension  

      >Sets/Reps:  3 sets/12 reps   

     >machine/ equipment used:  rope for triceps, dumbells

 

Saturday: (Recovery day) 

 

Sunday:  

>Muscles worked:  SHOULDERS and BACK

    >exercise / lift (Movement) 

  1. Dumbellsover my head (for shoulders) 

     2.Bar pull down (for back) 

     >Sets/ Reps:  3 sets/15 reps 

      >machine/ equipment used:  dumbells, metal bar