Routine

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Additional Information

Sample Exercise Routine

Below is a sample CFFI Exercise Routine/Journal grouped in body parts. It can be used to design a workout program to help you reach your goals. The amounts in the "Weight" column is left blank and should be determined after proper physical analysis. Also, your particular weekly schedule should also be decided after evaluation. Allow us to consult you in setting up a routine for you.

Body Part: Chest
Exercise	Weight	Sets	Reps
Olympic Incline Press		3 - 4	8 - 12
Olympic Flat Bench Press		3 - 4	8 - 12
Decline Press		3 - 4	8 - 12
Dumbell Chest Fly		3 - 4	8 - 12
Body Part: Quadriceps
Exercise	Weight	Sets	Reps
Machine Squats - Medium/Close Foot Position		3 - 4	15
Leg Extension		3 - 4	25
Leg Press - Medium Foot Position		3 - 4	25
Dumbbell Squats		3 - 4	20
Body Part: Back
Exercise	Weight	Sets	Reps
T-Bar (Both grips)		3 - 4	20/20
Low Row		3 - 4	20
Latt-Pull		3 - 4	20
Rowing		3 - 4	20
One Arm Row		3 - 4	20/20
Body Part: Hamstring
Exercise	Weight	Sets	Reps
Smith Squats - Medium / Wide Foot Position		3 - 4	20
Leg Curls		3 - 4	20
Stationary or Walking Lunges:	15/20 lbs	3 - 4	20
Leg Press - Wide Foot Position or Super Leg Press		3 - 4	20
Standing Leg Curls		3 - 4	20/20
Flat Bench Inverted Leg Press		3 - 4	25
Body Part: Calves
Exercise	Weight	Sets	Reps
Standing Calf Raise		3 - 4	40
Seated Donkey Calf		3 - 4	40
Leg Press Calf Raise		3 - 4	40
Body Part: Abdominals
Exercise	Weight	Sets	Reps
Sit-Ups, bench or floor		4	25
Reverse Abs, bench or floor		4	25
Bicycle (opposite elbow to knee)		4	25
VKR (vertica knee raise		4	25
Jack Knives, off bench		4	25
Body Part: Shoulders / Triceps
Exercise	Weight	Sets	Reps
Incline Press (smith machine)		3 - 4	20
Lateral Raise (machine OR seated laterals)		3 - 4	20
Shoulder Press (machine OR dumbbell)		3 - 4	20
Upright Row straight bar, pulley bar, OR dumbbell		3 - 4	20
Bent Over Row straight bar, OR dumbbell		3 - 4	20
Anterior Lift straight bar OR dumbbell		3 - 4	20
Dumbbell Shoulder Fly		3 - 4	20
Body Part: Triceps
Exercise	Weight	Sets	Reps
Tricep Press		3 - 4	20
Tricep Kickback		3 - 4	20
Tricep Overhead (pulley, dumbbell, OR straight bar)		3 - 4	20
Pushups (military, incline, decline)		3 - 4	20