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Planet Fitness Routine
General
Intermediate
Dumbbell
Plan Details
The Planet Fitness Routine routine by elopez8513 is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A work out that can be done at PF
Routine detail
Mon
Back and Bis
Est. 52 min
8 exercises
Pull-Up
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Tue
Chest and Tris
Est. 60 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Fly
5 Sets x 12 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Thu
Legs
Est. 39 min
6 exercises
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Dumbbell Single-Leg Bench Squat
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Fri
Shoulders & Calves
Est. 38 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Shoulder Press
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
