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Planet Fitness Workout
AUDIO TIP
Bulking
Intermediate
Machine strength
Plan Details
The Planet Fitness Workout routine by Kraft Gewinn is a 5 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Planet Fitness
Routine detail
Mon
Chest/Triceps/Forearms
Est. 109 min
17 exercises
Smith Machine Incline Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press
3 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Decline Fly
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Dumbbell Seated One-Arm Wrist Curl
3 Sets x 8 Reps
Machine Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
EZ Bar Curl (Reverse Grip)
3 Sets x 8 Reps
my (bryanm) Dumbell Wrist Twist
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
2 Sets x 8 Reps
Tue
Back/Biceps
Est. 110 min
17 exercises
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 8 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
Machine One-Arm Pulldown
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Wed
Cardio
Est. 62 min
1 exercise
Road Cycling
1 Set
Thu
Shoulders/Abdominals
Est. 93 min
15 exercises
Dumbbell Seated Bent-Over Reverse Fly
3 Sets x 8 Reps
Smith Machine Shoulder Press
3 Sets x 8 Reps
Smith Machine Shrug
3 Sets x 8 Reps
Dumbbell One-Arm Front Raise
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Shoulder Raise
3 Sets x 8 Reps
Leg Raise
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Parallel Bar Hip Raise
3 Sets x 8 Reps
Cable One-Arm Lateral Raise
3 Sets x 8 Reps
my (bryanm) Dumbbell Bent Arm Side Raise (GullWings)
3 Sets x 8 Reps
my (bryanm) Dumbell Scarecrow
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Fri
Leg Day
Est. 63 min
10 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Single-Leg Press
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Single-Leg Curl
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
