Francine Sablan

How Did You Get Started?

I have always enjoyed being active. After graduating from high school, I decided to join a gym. Little did I know that I would be meeting my future fiancé there. He taught me the basics of weight training and this sparked my curiosity. I began reading fitness magazines, asking questions, and experimenting in the gym. Eventually it became a hobby, and grew into a lifestyle.

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Francine Sablan.

What Workout Plan Worked Best For You?

During my off-season I keep cardio at a minimal, and focus on resistance training. I like to focus on one or two muscle groups per day.

Day 1: Legs/Biceps

• Triset:
  Plié Squats: 3 warm-up sets of 20 reps
  Lying Hamstring Curl: 3 warm-up sets of 20 reps
  Single Arm Biceps Curls: 3 warm-up sets of 20 reps



• Smith Machine Squats: 4 add sets of 20, 15, 12, 12 reps
• Stiff-Leg Deadlift: 4 sets of 12 reps
• Superset:
  Leg Press: 4 sets of 10 reps
  Biceps Curls: 4 sets of 10 reps



• Triset:
  Lying Hamstring Curl: 3 sets of 12 reps
  Walking Lunges With Dumbbells: 3 sets of 20 steps
  Hammer Curls: 3 sets of 12 reps



• Superset:
  Single Leg Cable Kickbacks: 3 sets of 12 reps
  Standing Calf Raises: 3 sets of 20 reps



• Biceps 21s: 3 sets of 7 reps

Day 2: Back/Abs

• Superset:
  Single Arm Dumbbell Rows: 3 warm-up sets of 20 reps
  Bicycles: 3 warm-up sets of 20 reps



• Seated Lat Pulldowns: 4 add sets of 20, 12, 10, 10
• Superset:
  Seated Rows: 3 sets of 10 reps
  Flutter Kicks: 3 sets for 1 minute



• Straight Arm Cable Lat Pulldowns: 4 sets of 12 reps
• Cable Crunches: 3 sets of 20 reps
• Superset:
  Bent Over Barbell Rows: 3 sets of 12 reps
  Crunches On Ball: 3 sets 0f 25 reps



• T-Bar Rows: 3 sets of 12 reps
• Rear Deltoid Flyes With Dumbbells: 3 sets of 15 reps
• Back Extensions: 3 sets of 20 reps

Day 3: Chest/Triceps

• Superset:
  Incline Flyes: 3 sets of 20 reps
  Single Arm Triceps Extensions With Dumbbell: 3 sets of 15 reps



• Superset:
  Flat Bench Press With Dumbbells: 3 add sets of 20, 10, 10 reps
  Single Arm Bent Over Triceps Extension: 3 sets of 15 reps



• Triceps Dips: 4 sets of 15 reps
• Superset:
  Overhead Cable Triceps Extensions: 3 sets of 15 reps
  Push-Ups: 3 sets of 20



• Chest Press Machine: 3 sets of 15 reps
• Superset:
  Triceps Pushdowns Overhand Grip: 3 sets of 10 reps
  Triceps Pushdowns Underhand Grip: 3 sets of 10 reps



• Alternating Flyes: 3 sets of 15 reps
• Close Grip Triceps Bench Press: 3 sets of 20 reps

Day 4: Off

Day 5: Shoulders/Abs

• Superset:
  External Rotation: 3 warm-up sets of 15 reps
  Lateral Raises: 3 warm-up sets of 20 reps



• Superset:
  Alternating Front Dumbbell Raises: 3 add sets of 20, 15, 10 reps
  Bicycles: 3 sets of 20 reps



• Lateral Dumbbell Raises: 3 drop sets of 8, 10, 12, 20 reps
• Superset:
  Alternating Shoulder Press: 3 sets of 12 reps
  Crunches On Ball: 3 sets of 25 reps



• Upright Rows With Barbells: 4 sets of 12 reps
• Bent Over Laterals: 3 sets of 15 reps
• Triset:
  Leg Raises On Captain's Chair: 3 sets of 20
  Reverse Crunches: 3 sets of 20 reps
  Plank: 3 sets of 1 minute hold

Day 6: Cardio Only

• Spinning, Jogging or Dancing: 1 hour

Day 7: Off

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Francine Sablan.

What Nutrition Plan Has Worked Best For You?

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Francine Sablan.

What Supplements Have Given You The Greatest Gains?

Kre-alkalyn and amino acids have helped me to preserve muscle.

Morning:

• Body Fuel Natural Selection: 1 serving
• Body Fuel Complete EFA: 1 serving

With Meal 3:

• Body Fuel Complete EFA: 1 serving

With Meal 4:

• Next Level Nutrition Lean Pro Matrix: 1 scoop
• Next Level Nutrition Glutamine Complex: 1 scoop

With Meal 5:

• Body Fuel Natural Selection: 1 serving

Pre-workout:

• EST Plasmatic EP: 1 scoop

Post-workout:

• Neutraceuticals Kre-Alkalyn Complete: 1 serving

With Meal 6:

• Next Level Nutrition Lean Pro Matrix: 1 scoop
• Neutraceuticals Amino Cell-AKG: 1 serving

Why Do You Love Fitness?

I love to challenge myself on a daily basis. I like surprising myself with my strength and seeing improvements.

What Motivates You To Follow A Healthy Lifestyle?

I love feeling strong and knowing that I am fueling my body with nutritious foods. After seeing improvements with my physique I am motivated to stick with it in order to keep those gains.

What Made You Want To Achieve Your Goals?

I watched the GNC San Diego Championships in 2010 and was completely inspired to compete. I was thoroughly impressed by all the athletes and the hard work they put in.

What Are Your Future Bodybuilding Plans?

I plan on competing in the 2011 NPC Los Angeles Championships and then The USA Championships in Las Vegas.

Click To Enlarge.
Francine Sablan.

What One Tip Would You Give Other Fitness Competitors?

Don't worry about other competitors, just focus on your goal. The best feeling is to know that you did everything according to plan and that you presented your best version of you.

Who Are Your Favorite Fitness Competitors/Bodybuilders?

I admire the physiques of Alicia Harris, Kristi Tauti, and Mindi Smith.

What Features Do You Use On Bodybuilding.com?

I love getting on the forums and reading posts on there. There are posts for everything from workout advice to dieting. It's nice to connect with people that share the same interests. I also like updating progress pictures. It is a great way to view your progress. Pictures don't lie.

More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

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