PF WORKOUT

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

RebelMunky on December 03, 2010

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Workout Category:

Strength & Cardio Combined

Workout Type:

General Fitness

Experience Level:

Intermediate

Target Gender:

Both

Body Parts:

Chest, Back, Shoulders, Biceps, Triceps, Thighs, Calves, Abs, Lower Back

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Friday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Machine Chest Press	100 lbs.	12	60
	100 lbs.	12	60
	100 lbs.	12	60
Pec Deck Flyes	75 lbs.	12	60
	75 lbs.	12	60
Back
Wide-Grip Front Pulldowns	70 lbs.	12	60
	70 lbs.	12	60
Machine Seated Rows	70 lbs.	12	60
	70 lbs.	12	60
Gravitron Assisted Pull Up Machine	-	12	60
Shoulders
Machine Shoulder Press	40 lbs.	12	60
	40 lbs.	12	60
Machine Rear Deltoid Extensions	40 lbs.	12	60
	40 lbs.	12	60
Biceps
Machine Preacher Curls	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
	60 lbs.	12	60
Triceps
Machine Triceps Extensions	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60
	40 lbs.	12	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	0	-
Elliptical Trainer	0 miles	0	-
Stretching	0 miles	0	-

Day 2

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Thighs
Seated Machine Leg Press	150 lbs.	12	60
Leg Extensions	60 lbs.	12	60
Seated Leg Curls	60 lbs.	12	60
Glute Machine Press	70 lbs.	12	60
Calves
Calf Presses	75 lbs.	12	60
Abs
Crunches	-	-	30
Weighted Crunch	50 lbs.	12	30
Machine Side Twists	50 lbs.	12	30
Roman Chair Sit-Ups	-	-	30
Lower Back
Back Extensions	-	max	60

Cardio Training Exercises (definitions)	Cardio Distance(miles)	Cardio Time(min)	Rest (sec.)
Pre-Lift Cardio Warm Up	0 miles	7	-
Treadmill Running	0 miles	20	-
Stretching	0 miles	10	-

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