PF
General
Intermediate
Machine strength
Plan Details
The PF routine by meli_magooding is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Day 1
Chest and Back
Est. 42 min
6 exercises
Smith Machine Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 8 Reps
Machine Seated Row
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Day 2
Legs and Abs
Est. 25 min
4 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Day 3
Arms
Est. 39 min
6 exercises
EZ Bar Curl
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Day 4
Rest
Est. 0 min
0 exercises
This day is empty
Day 5
Back and Shoulders
Est. 38 min
6 exercises
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Machine Vertical Row (Close Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Day 6
Chest and Legs
Est. 46 min
7 exercises
Smith Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Day 7
Rest
Est. 0 min
0 exercises
This day is empty
