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Planet Fitness 3 days/week machine workout*
AUDIO TIP
General
Intermediate
None
Plan Details
The Planet Fitness 3 days/week machine workout* routine by dreedy2 is a 3 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Routine detail
Mon
LEGS
Est. 124 min
11 exercises
Step Machine
1 Set
Machine Calf Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Leg Kickback
3 Sets x 8 Reps
Barbell Hip Thrust
3 Sets x 8 Reps
Wed
Push day
Est. 144 min
14 exercises
Walking
1 Set
Machine Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Machine Shoulder Press
3 Sets x 8 Reps
Machine Assisted Dip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Kickback
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown
3 Sets x 8 Reps
Machine Inner Chest Press
3 Sets x 8 Reps
Fri
Pull Day
Est. 125 min
11 exercises
Walking
1 Set
Machine Seated Row
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Machine Assisted Chin-Up
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
