Planet Fitness Full Body Routine

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RATING: 67 (FROM 690 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Training Schedule:
1 day on, 2 days rest. A beginner should see progress on this routine for at least 12 weeks.
Summary:
Full body routine utilizing the equipment available at Planet Fitness.
Starts with Legs, then Chest > Back > Shoulders > Arms > Abs
Average Workout Duration:
55 minutes - 1 Hour
Goal of Routine:
Linear Progress can be made on this routine for at least 6 weeks, then some shuffling around of weights and reps may be necessary for the next 6 weeks. One should expect total volume of weight lifted to increase for 12 weeks. Once total volume plateaus, a shift to an isolation routine may produce better results.

Day 1

Circuit Training 11 exercises, 1 hr 15 mins

Machine Leg Press	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Machine Bench Press	3x10 reps	rest: 60s
Dumbbell Fly	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Barbell Curl	3x10 reps	rest: 60s
Machine Assisted Dip	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s