PF Rose
General
Beginner
Machine strength
Plan Details
The PF Rose routine by PattyTownsRose is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Basic
Routine detail
Day 1
Chest, Arms, and Back with core
Est. 163 min
17 exercises
Elliptical Training
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Reverse Fly
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Side Bend
3 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Stability Ball Crunch
3 Sets x 8 Reps
Stability Ball Plank
3 Sets
Stability Ball Oblique Curl
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Leg Lift
3 Sets x 8 Reps
Stability Ball Hip Roll
3 Sets x 8 Reps
Stability Ball Back Extension
3 Sets x 8 Reps
Day 2
HIIT Workout at home
Est. 41 min
7 exercises
Plank
3 Sets
Push-Up to Side Plank
3 Sets x 8 Reps
Bodyweight Side Lunge
3 Sets x 8 Reps
Rocket Jump
3 Sets x 8 Reps
Push-Up
3 Sets x 8 Reps
Crunch
3 Sets x 8 Reps
Forearm Plank with Hip Abduction
3 Sets x 8 Reps
Day 3
Legs and Glutes/abs
Est. 159 min
17 exercises
Indoor Cycling
1 Set
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Dumbbell Calf Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Parallel Bar Hip Flexion
3 Sets x 8 Reps
Stability Ball Pull-In
3 Sets x 8 Reps
Stability Ball Leg Lift
3 Sets x 8 Reps
Stability Ball Cross-Leg Crunch
3 Sets x 8 Reps
Stability Ball Incline Ab Crunch
3 Sets x 8 Reps
Day 4
Piyo/Yoga at home
Est. 62 min
1 exercise
Yoga
1 Set
Day 5
Cardio
Est. 62 min
1 exercise
Elliptical Training
1 Set
