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PF Trainer Designed Routine for BJT
General
Intermediate
Machine cardio
Plan Details
The PF Trainer Designed Routine for BJT routine by bjtaylor85 is a 9 day workout plan. It is an intermediate level plan to achieve general fitness goals.
MF • muscle group/abs (BW) W • muscle group/abs (M) TTHSA • cardio
Routine detail
Mon
A. Back, Biceps, and Forearms
Est. 72 min
9 exercises
Cable V Bar Pulldown
3 Sets x 8 Reps
Superman
3 Sets
Treadmill Running
3 Sets
Cable Seated Row
3 Sets x 8 Reps
Dumbbell Concentration Curl
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Chin-Up with Knee Raise
3 Sets x 8 Reps
Cable Standing Curl
3 Sets x 8 Reps
Mon
B. Abs - Body Weight
Est. 26 min
6 exercises
Plank
3 Sets
Knee to Chest to Leg Raise
3 Sets x 8 Reps
Alternating Heel Touch
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Tue
Cardio
Est. 126 min
4 exercises
Elliptical Training
3 Sets
Treadmill Running
3 Sets
Step Machine
3 Sets
Indoor Cycling
3 Sets
Wed
A. Shoulders and Legs
Est. 77 min
10 exercises
Cable Upright Row
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Treadmill Running
3 Sets
Dumbbell Alternating Deltoid Raise
3 Sets x 8 Reps
Barbell Standing Calf Raise
3 Sets x 8 Reps
Dumbbell Alternating Front Raise
3 Sets x 8 Reps
Barbell Overhead Squat
3 Sets x 8 Reps
Wed
B. Abs - Machines
Est. 17 min
4 exercises
Machine Ab Crunch
3 Sets x 8 Reps
Vertical Peg Crunch Board
3 Sets x 8 Reps
Straight Leg Ab Push Outs
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Thu
Cardio
Est. 126 min
4 exercises
Step Machine
3 Sets
Indoor Cycling
3 Sets
Elliptical Training
3 Sets
Treadmill Running
3 Sets
Fri
B. Abs - Body Weight
Est. 26 min
6 exercises
Knee to Chest to Leg Raise
3 Sets x 8 Reps
Plank
3 Sets
Alternating Heel Touch
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Scissor Kick
3 Sets x 8 Reps
Weight Plate Rotation
3 Sets x 8 Reps
Fri
A. Chest and Triceps
Est. 87 min
12 exercises
Barbell Bench Press
3 Sets x 8 Reps
Cable Lower Chest Raise
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Treadmill Running
3 Sets
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Around the World
3 Sets x 8 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 8 Reps
Barbell Incline Bench Press
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Barbell Seated Tricep Extension
3 Sets x 8 Reps
Sat
Cardio
Est. 126 min
4 exercises
Elliptical Training
3 Sets
Treadmill Running
3 Sets
Step Machine
3 Sets
Indoor Cycling
3 Sets
