wshankga

Jun 7th 2016

TRY IT OUT

DOWNLOAD

Work Out For Planet Fitness Machines

DOWNLOADS/VIEWS: 1104/145580

RATING: 65 (FROM 347 JEFIT MEMBERS)

5 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Got tired of trying to find an existing plan that centered around the machine-centric idea of Planet Fitness. At least you can use this as a template to work out how your local gym is configured.

Chest and Back 18 exercises, 2 hrs 24 mins

Walking	0x0 reps	rest: 6s
Machine Seated Row	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Machine Fly	3x12 reps	rest: 30s
Machine Back Extension	3x8 reps	rest: 30s
Machine Vertical Row (Close Grip)	3x8 reps	rest: 30s
Machine Assisted Chin-Up	3x8 reps	rest: 30s
Machine Lat Pulldown	3x8 reps	rest: 30s
Smith Machine Deadlift	3x8 reps	rest: 30s
Machine Bench Press	3x8 reps	rest: 30s
Machine Incline Chest Press	3x8 reps	rest: 30s
Machine Inner Chest Press	3x8 reps	rest: 30s
Smith Machine Bench Press	3x8 reps	rest: 30s
Machine Ab Crunch	3x8 reps	rest: 30s
Parallel Bar Hip Flexion	3x8 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 10s

Shoulders, Triceps and Biceps 18 exercises, 2 hrs 27 mins

Walking	0x0 reps	rest: 6s
Machine Deltoid Raise	4x11 reps	rest: 30s
Preacher Curl Machine	4x11 reps	rest: 30s
Machine Tricep Extension	4x11 reps	rest: 30s
Dumbbell Hammer Curl	3x11 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x11 reps	rest: 30s
Machine Deltoid Raise	3x8 reps	rest: 30s
Machine Reverse Fly	3x8 reps	rest: 30s
Machine Shoulder Press	3x8 reps	rest: 30s
Cable Reverse Fly	3x8 reps	rest: 30s
Machine Assisted Dip	3x8 reps	rest: 30s
Machine Tricep Extension	3x8 reps	rest: 30s
Machine Seated Tricep Dip	3x8 reps	rest: 30s
Machine Ab Crunch	3x8 reps	rest: 30s
Parallel Bar Hip Flexion	3x8 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 10s

Legs 16 exercises, 2 hrs 8 mins

Walking	0x0 reps	rest: 6s
Machine Leg Extension	3x8 reps	rest: 30s
Machine Leg Press	3x8 reps	rest: 30s
Machine Calf Press	3x8 reps	rest: 30s
Machine Leg Curl (Prone)	3x8 reps	rest: 30s
Machine Seated Leg Curl	3x8 reps	rest: 30s
Machine Hip Abduction	3x8 reps	rest: 30s
Machine Hip Adduction	3x8 reps	rest: 30s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 30s
Smith Machine Squat to Bench	3x8 reps	rest: 30s
Smith Machine Toe Raise	3x8 reps	rest: 30s
Machine Ab Crunch	3x8 reps	rest: 30s
Parallel Bar Hip Flexion	3x8 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 10s

Chest and Back 18 exercises, 2 hrs 24 mins

Walking	0x0 reps	rest: 6s
Machine Seated Row	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Machine Fly	3x12 reps	rest: 30s
Machine Back Extension	3x8 reps	rest: 30s
Machine Vertical Row (Close Grip)	3x8 reps	rest: 30s
Machine Assisted Chin-Up	3x8 reps	rest: 30s
Machine Lat Pulldown	3x8 reps	rest: 30s
Smith Machine Deadlift	3x8 reps	rest: 30s
Machine Bench Press	3x8 reps	rest: 30s
Machine Incline Chest Press	3x8 reps	rest: 30s
Machine Inner Chest Press	3x8 reps	rest: 30s
Smith Machine Bench Press	3x8 reps	rest: 30s
Machine Ab Crunch	3x8 reps	rest: 30s
Parallel Bar Hip Flexion	3x8 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 10s

Shoulders, Triceps and Biceps 18 exercises, 2 hrs 27 mins

Walking	0x0 reps	rest: 6s
Machine Deltoid Raise	4x11 reps	rest: 30s
Preacher Curl Machine	4x11 reps	rest: 30s
Machine Tricep Extension	4x11 reps	rest: 30s
Dumbbell Hammer Curl	3x11 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x11 reps	rest: 30s
Machine Deltoid Raise	3x8 reps	rest: 30s
Machine Reverse Fly	3x8 reps	rest: 30s
Machine Shoulder Press	3x8 reps	rest: 30s
Cable Reverse Fly	3x8 reps	rest: 30s
Machine Assisted Dip	3x8 reps	rest: 30s
Machine Tricep Extension	3x8 reps	rest: 30s
Machine Seated Tricep Dip	3x8 reps	rest: 30s
Machine Ab Crunch	3x8 reps	rest: 30s
Parallel Bar Hip Flexion	3x8 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 10s

Legs 16 exercises, 2 hrs 8 mins

Walking	0x0 reps	rest: 6s
Machine Leg Extension	3x8 reps	rest: 30s
Machine Leg Press	3x8 reps	rest: 30s
Machine Calf Press	3x8 reps	rest: 30s
Machine Leg Curl (Prone)	3x8 reps	rest: 30s
Machine Seated Leg Curl	3x8 reps	rest: 30s
Machine Hip Abduction	3x8 reps	rest: 30s
Machine Hip Adduction	3x8 reps	rest: 30s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 30s
Smith Machine Squat to Bench	3x8 reps	rest: 30s
Smith Machine Toe Raise	3x8 reps	rest: 30s
Machine Ab Crunch	3x8 reps	rest: 30s
Parallel Bar Hip Flexion	3x8 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 10s