Planet Fitness Plan - JEFIT

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Planet Fitness Plan - JEFIT

Planet Fitness Plan banner

Planet Fitness Plan

AUTOPLAY

General

Intermediate

Machine strength

Plan Details

The Planet Fitness Plan routine by RyanD316 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

Enter your routine description

Routine detail

Mon

Chest & Tri & Abs

Est. 0 min

15 exercises

Machine Bench Press Demonstration

Machine Bench Press

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 5 Reps

Machine Fly Demonstration

Machine Fly

3 Sets x 10 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Cable One-Arm Tricep Pushdown Demonstration

Cable One-Arm Tricep Pushdown

3 Sets x 5 Reps

Dumbbell Tricep Extension (Supine) Demonstration

Dumbbell Tricep Extension (Supine)

3 Sets x 10 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

3 Sets x 10 Reps

Dumbbell Shoulder Shrug Demonstration

Dumbbell Shoulder Shrug

3 Sets x 15 Reps

Weight Plate Russian Twist Demonstration

Weight Plate Russian Twist

3 Sets x 15 Reps

Sit-Up Demonstration

Sit-Up

3 Sets x 15 Reps

Air Bike Demonstration

Air Bike

3 Sets x 15 Reps

Tue

Back & Bi

Est. 0 min

12 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 10 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

3 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 10 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 10 Reps

Dumbbell Incline Curl Demonstration

Dumbbell Incline Curl

3 Sets x 10 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

3 Sets x 10 Reps

Cable Rope Hammer Curl Demonstration

Cable Rope Hammer Curl

3 Sets x 10 Reps

Wed

Shoulder & Legs & Abs

Est. 0 min

14 exercises

Dumbbell Seated Press (Palms In) Demonstration

Dumbbell Seated Press (Palms In)

3 Sets x 10 Reps

Barbell Upright Row Demonstration

Barbell Upright Row

3 Sets x 10 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 10 Reps

Cable Shrug Demonstration

Cable Shrug

3 Sets x 12 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Machine Hip Abduction Demonstration

Machine Hip Abduction

3 Sets x 10 Reps

Machine Hip Adduction Demonstration

Machine Hip Adduction

3 Sets x 10 Reps

Plank Demonstration

Plank

3 Sets

Crunch Demonstration

Crunch

3 Sets x 15 Reps

Alternating Heel Touch Demonstration

Alternating Heel Touch

3 Sets x 15 Reps

Thu

Rest Day

Est. 0 min

0 exercises

This day is empty

Fri

Bi & Tri

Est. 0 min

12 exercises

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 10 Reps

Preacher Curl Machine Demonstration

Preacher Curl Machine

3 Sets x 10 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

3 Sets x 5 Reps

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 10 Reps

Dumbbell Hammer Curl (Cross Body) Demonstration

Dumbbell Hammer Curl (Cross Body)

3 Sets x 10 Reps

Cable Bicep Curl (Close Grip) Demonstration

Cable Bicep Curl (Close Grip)

3 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 10 Reps

Cable Rope Overhead Tricep Extension Demonstration

Cable Rope Overhead Tricep Extension

3 Sets x 10 Reps

Cable One-Arm Tricep Extension Demonstration

Cable One-Arm Tricep Extension

3 Sets x 5 Reps

Dumbbell One-Arm Tricep Kickback Demonstration

Dumbbell One-Arm Tricep Kickback

3 Sets x 10 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

3 Sets x 10 Reps

Dumbbell Reverse Bicep Curl Demonstration

Dumbbell Reverse Bicep Curl

2 Sets x 10 Reps

Sat

Chest & Shoulders & Abs

Est. 0 min

15 exercises

Machine Inner Chest Press Demonstration

Machine Inner Chest Press

3 Sets x 10 Reps

Push-Up Demonstration

Push-Up

3 Sets x 5 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

3 Sets x 10 Reps

Cable Cross-Over Demonstration

Cable Cross-Over

3 Sets x 10 Reps

Cable Lower Chest Raise Demonstration

Cable Lower Chest Raise

3 Sets x 10 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 10 Reps

Dumbbell Seated Arnold Press Demonstration

Dumbbell Seated Arnold Press

3 Sets x 10 Reps

Cable Front Raise Demonstration

Cable Front Raise

3 Sets x 10 Reps

Cable One-Arm Lateral Raise Demonstration

Cable One-Arm Lateral Raise

3 Sets x 10 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

3 Sets x 10 Reps

Cable Upright Row Demonstration

Cable Upright Row

3 Sets x 10 Reps

Cable Shrug Demonstration

Cable Shrug

3 Sets x 12 Reps

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 15 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

3 Sets x 15 Reps

Machine Ab Crunch Demonstration

Machine Ab Crunch

3 Sets x 15 Reps

Sun

Back & Legs

Est. 0 min

13 exercises

Machine Assisted Pull-Up Demonstration

Machine Assisted Pull-Up

3 Sets x 10 Reps

Machine Seated Row Demonstration

Machine Seated Row

3 Sets x 10 Reps

Cable One-Arm Seated Row Demonstration

Cable One-Arm Seated Row

3 Sets x 5 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 10 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 10 Reps

Machine Back Extension Demonstration

Machine Back Extension

3 Sets x 8 Reps

Cable Shoulder Extension Demonstration

Cable Shoulder Extension

3 Sets x 10 Reps

Machine Leg Press Demonstration

Machine Leg Press

3 Sets x 10 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 10 Reps

Machine Single-Leg Extension Demonstration

Machine Single-Leg Extension

3 Sets x 5 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

3 Sets x 10 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

3 Sets x 10 Reps

Machine Calf Raise Demonstration

Machine Calf Raise

2 Sets x 25 Reps