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Planet Fitness Workout
General
Intermediate
Barbell
Plan Details
The Planet Fitness Workout routine by Kujosp is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Equipment used is available at Planet Fitness Always warm muscles up with a mile run prior to lifting weights. Substitute the ANY day workouts if you have missed 2 days in a row or want to change up a workout day for a full body workout.
Routine detail
Mon
Chest and Triceps
Est. 48 min
8 exercises
Treadmill Running
1 Set
Dumbbell Bench Press
3 Sets x 8 Reps
Dumbbell Pullover
3 Sets x 8 Reps
Dumbbell Cross Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 8 Reps
Barbell Tricep Extension (Supine)
3 Sets x 6 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Tue
cardio and calves
Est. 48 min
2 exercises
Treadmill Running
3 Sets
Elliptical Training
3 Sets
Wed
Back, Biceps, and Forearm
Est. 54 min
7 exercises
Treadmill Running
1 Set
Dumbbell One-Arm Row
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Barbell Preacher Curl
3 Sets x 8 Reps
Thu
cardio Legs 2
Est. 48 min
2 exercises
Treadmill Running
1 Set
Step Machine
1 Set
Fri
Shoulders and Legs
Est. 55 min
7 exercises
Treadmill Running
1 Set
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Barbell Lunge
3 Sets x 6 Reps
Smith Machine Upright Row
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Weight Plate Front Raise
3 Sets x 8 Reps
Any
Barbell Full Body
Est. 66 min
9 exercises
Treadmill Running
1 Set
Barbell Front Raise Pullover
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Barbell Good Morning
3 Sets x 8 Reps
Barbell Bicep Drag Curl
3 Sets x 8 Reps
Barbell Clean
3 Sets x 8 Reps
Barbell Calf Raise
3 Sets x 8 Reps
Barbell Upright Row
3 Sets x 8 Reps
Any
Smith Mach Full Body
Est. 51 min
7 exercises
Treadmill Running
1 Set
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Smith Machine Bicep Curl
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Squat
3 Sets x 8 Reps
Smith Machine Reverse Calf Raise
3 Sets x 8 Reps
