PF Routine
General
Beginner
Machine strength
Plan Details
The PF Routine routine by kdurbin17 is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Chest and Arms
Est. 43 min
6 exercises
Smith Machine Bench Press
3 Sets x 12 Reps
Machine Fly
3 Sets x 10 Reps
Dip
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Tue
Back and Shoulders
Est. 43 min
6 exercises
Pull-Up
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Smith Machine Bent-Over Row
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Wed
Cardio
Est. 60 min
3 exercises
Walking
1 Set
Elliptical Training
1 Set
Step Machine
1 Set
Thu
Abs
Est. 25 min
4 exercises
Machine Ab Crunch
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Weight Plate Russian Twist
3 Sets x 10 Reps
Fri
Legs
Est. 36 min
5 exercises
Smith Machine Squat
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 12 Reps
