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Planet Fitness Workout (2018)
General
Intermediate
Machine strength
Plan Details
The Planet Fitness Workout (2018) routine by Bri1272 is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Based on the equipment within Planet Fitness. Core and Ab workout is not included. This provides the opportunity to freelance in this area and each person has different needs and limitations
Routine detail
Mon
Chest and Tricep
Est. 144 min
18 exercises
Walking
1 Set
Smith Machine Bench Press
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Smith Machine Decline Bench Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 12 Reps
Machine Assisted Dip
3 Sets x 12 Reps
Dumbbell Fly
3 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
EZ Bar Tricep Extension
3 Sets x 12 Reps
Dumbbell Decline Bench Press
3 Sets x 12 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 12 Reps
Dumbbell Incline Bench Press
3 Sets x 12 Reps
Dumbbell Seated One-Arm Tricep Extension
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Dumbbell Tricep Extension
3 Sets x 12 Reps
Walking
1 Set
Tue
Back and Biceps
Est. 118 min
18 exercises
Walking
1 Set
Smith Machine Deadlift
3 Sets x 12 Reps
Cable One-Arm High Curl
3 Sets x 12 Reps
Smith Machine Bent-Over Row
3 Sets x 12 Reps
Cable Rope Hammer Curl
3 Sets x 12 Reps
Cable Rope Lat Pulldown
3 Sets x 12 Reps
Cable Bicep Curl
3 Sets x 12 Reps
Back Extension (Prone)
3 Sets
Cable Reverse Curl
3 Sets x 12 Reps
Cable Seated Row
3 Sets x 12 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Superman
3 Sets
Dumbbell Incline Spider Curl
3 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Machine Assisted Pull-Up
3 Sets x 12 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Walking
1 Set
Wed
Legs and Shoulders
Est. 142 min
20 exercises
Walking
1 Set
Barbell Single-Leg Squat
3 Sets x 12 Reps
Single-Leg Calf Raise
3 Sets x 12 Reps
Dumbbell Alternating Arnold Press
3 Sets x 12 Reps
Barbell Bench Squat
3 Sets x 12 Reps
Barbell Calf Raise
3 Sets x 12 Reps
Dumbbell Alternating Deltoid Raise
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Calf Press On Leg Press
3 Sets x 12 Reps
Dumbbell One-Arm Front Raise
3 Sets x 12 Reps
Machine Leg Extension
3 Sets x 12 Reps
Machine Single-Leg Calf Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 12 Reps
Smith Machine Bulgarian Split Squat
3 Sets x 12 Reps
Smith Machine Toe Raise
3 Sets x 12 Reps
Smith Machine Shrug
3 Sets x 12 Reps
Smith Machine Front Squat
3 Sets x 12 Reps
Smith Machine Reverse Calf Raise
3 Sets x 12 Reps
Smith Machine Shoulder Press
3 Sets x 12 Reps
Walking
1 Set
Thu
Chest and Tricep
Est. 118 min
18 exercises
Walking
1 Set
Cable Mid Chest Crossover
3 Sets x 12 Reps
Machine Seated Tricep Dip
3 Sets x 12 Reps
Cable Lower Chest Raise
3 Sets x 12 Reps
Machine Tricep Extension
3 Sets x 12 Reps
Cable Cross-Over
3 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 12 Reps
Barbell Front Raise Pullover
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Machine Fly
3 Sets x 12 Reps
Cable Rope High Pulley Tricep Extension
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 12 Reps
Machine Incline Chest Press
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Dumbbell Around the World
3 Sets x 12 Reps
Single-Leg Bench Dip
3 Sets x 12 Reps
Walking
1 Set
Fri
Back and Biceps
Est. 120 min
18 exercises
Walking
1 Set
Barbell Incline Bench Pull
3 Sets x 12 Reps
Barbell Curl
3 Sets x 12 Reps
Machine Back Extension
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 12 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 12 Reps
Barbell Pullover
3 Sets x 12 Reps
Dumbbell One-Arm Seated Curl
3 Sets x 12 Reps
Cable V Bar Pulldown
3 Sets x 12 Reps
Cable Drag Curl
3 Sets x 12 Reps
Barbell Good Morning
3 Sets x 12 Reps
Dumbbell One-Arm Incline Curl
3 Sets x 12 Reps
Machine Assisted Chin-Up
3 Sets x 12 Reps
EZ Bar Curl
3 Sets x 12 Reps
Upward Facing Dog
3 Sets x 12 Reps
Machine Bicep Curl (Reverse Grip)
3 Sets x 12 Reps
Walking
1 Set
Any
Abs and Core
Est. 0 min
0 exercises
This day is empty
