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Planet Fitness Routine
General
Intermediate
Machine strength
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 Planet Fitness. This workout can be used by people who are Newbies, Maintainers, or people trying to lose Calories. Newbies - Follow work out as is Maintainers - Keep rest time low and end with High intensity Cardio Losing Weight - Keep rest times to a moderate level where you can keep pace and not lose your tempo. Add more time to final cardio There are 2 cardio portions, the first is a 5 minute medium pace warm up. The last is either a high intensity or longer duration cardio depending on your goals. This is a routine with a little bit of legs on Monday and Tuesday. There's a focus on legs more on Thursday. Biceps are done with legs as they are a small muscles and your back day will work out the bicep a early in the week. Hope this helps!
Routine detail
Mon
Back and Lower Back
Est. 77 min
10 exercises
Elliptical Training
1 Set
Pull-Up
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 10 Reps
Back Hyperextension
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 15 Reps
Machine Hip Abduction
3 Sets x 20 Reps
Machine Hip Adduction
3 Sets x 20 Reps
Elliptical Training
1 Set
Tue
Chest and Calves
Est. 44 min
6 exercises
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Dumbbell Incline Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Dip
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 8 Reps
Thu
Bis and Legs
Est. 69 min
7 exercises
EZ Bar Curl
5 Sets x 12 Reps
Dumbbell Incline Hammer Curl
5 Sets x 10 Reps
EZ Bar Preacher Curl (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Reverse Lunge
5 Sets x 8 Reps
Machine Leg Extension
5 Sets x 8 Reps
Dumbbell Single-Leg Bench Squat
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
5 Sets x 15 Reps
Fri
Shoulders & Tris
Est. 57 min
7 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Cable Shoulder Extension
5 Sets x 20 Reps
Dumbbell Seated Tricep Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 20 Reps
