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Planet Fitness 3 Day Workout
AUDIO TIP
General
Beginner
Machine strength
Plan Details
The Planet Fitness 3 Day Workout routine by r.scott.bauman is a 3 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is specifically designed/recorded for those who go to Planet Fitness, but also want to record their workout. You can treat it as an EMOM (every minute on the minute) or an AMRAP (as many reps as possible) workout. So, you can either shoot for a certain number of reps in that one minute of green light or try to fill that time with as many reps as possible. The box jumps can be switched out for another type of cardio. For an extra hard workout, do two rounds.
Routine detail
Mon
Workout 1
Est. 62 min
11 exercises
Machine Ab Crunch
4 Sets x 12 Reps
Machine Back Extension
2 Sets x 12 Reps
Machine Bench Press
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Machine Tricep Extension
2 Sets x 12 Reps
Machine Seated Row
2 Sets x 12 Reps
Cable Seated Crunch
2 Sets x 12 Reps
Any
Workout 2
Est. 36 min
7 exercises
Machine Hip Abduction
2 Sets x 12 Reps
Machine Hip Adduction
2 Sets x 12 Reps
Cable Leg Kickback
2 Sets x 12 Reps
Machine Leg Press
2 Sets x 12 Reps
Calf Press On Leg Press
2 Sets x 12 Reps
Machine Leg Curl (Prone)
2 Sets x 12 Reps
Machine Leg Extension
2 Sets x 12 Reps
Any
Workout 3
Est. 62 min
11 exercises
Machine Ab Crunch
4 Sets x 12 Reps
Machine Back Extension
2 Sets x 12 Reps
Machine Bench Press
2 Sets x 12 Reps
Machine Shoulder Press
2 Sets x 12 Reps
Machine Lat Pulldown
2 Sets x 12 Reps
Machine Fly
2 Sets x 12 Reps
Machine Reverse Fly
2 Sets x 12 Reps
Preacher Curl Machine
2 Sets x 12 Reps
Machine Tricep Extension
2 Sets x 12 Reps
Machine Seated Row
2 Sets x 12 Reps
Cable Seated Crunch
2 Sets x 12 Reps
