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Bowflex PR1000 Strength Training
General
Intermediate
Machine strength
Plan Details
The Bowflex PR1000 Strength Training routine by JoelMeislin is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Gym is closed due to the virus, so I bought a Bowflex on amazon and noticed there is not alot of support for this machine on Jefit... so... here it is! PR1000 This was suggested for three days a week, i changed the frequency to every day, Sundays off.
Routine detail
Mon
Chest Shoulders
Est. 49 min
5 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Smith Machine Deltoid Row
4 Sets x 12 Reps
Dumbbell Shoulder Raise
4 Sets x 12 Reps
Tue
Back Arms
Est. 38 min
6 exercises
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Incline Tricep Extension
3 Sets x 8 Reps
Wed
Leg Trunk
Est. 38 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Wed
Leg Trunk
Est. 38 min
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 8 Reps
Stability Ball Trunk Rotation
3 Sets x 8 Reps
Cable Seated Crunch
3 Sets x 8 Reps
Thu
Chest Shoulders
Est. 49 min
5 exercises
Barbell Bench Press
4 Sets x 12 Reps
Barbell Decline Bench Press
4 Sets x 12 Reps
Barbell Shoulder Press
4 Sets x 12 Reps
Smith Machine Deltoid Row
4 Sets x 12 Reps
Dumbbell Shoulder Raise
4 Sets x 12 Reps
Fri
Back Arms
Est. 38 min
6 exercises
Cable Pulldown Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Wrist Curl
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Incline Tricep Extension
3 Sets x 8 Reps
