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Planet Fitness Full Body Routine**
AUTOPLAYAUDIO TIP
Bulking
Beginner
Machine strength
Plan Details
The Planet Fitness Full Body Routine** routine by CaptainMohamedOmar is a 2 day workout plan. It is a beginner level plan to achieve bulking fitness goals.
Training Schedule: 1 day on, 2 days rest. A beginner should see progress on this routine for at least 12 weeks. Summary: Full body routine utilizing the equipment available at Planet Fitness. Starts with Legs, then Chest > Back > Shoulders > Arms > Abs Average Workout Duration: 55 minutes - 1 Hour Goal of Routine: Linear Progress can be made on this routine for at least 6 weeks, then some shuffling around of weights and reps may be necessary for the next 6 weeks. One should expect total volume of weight lifted to increase for 12 weeks. Once total volume plateaus, a shift to an isolation routine may produce better results.
Routine detail
Day 1
The chest and abdomen day
Est. 81 min
14 exercises
Barbell Incline Bench Press
3 Sets x 8 Reps
Dumbbell Incline Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Smith Machine Bench Press (Wide Grip)
3 Sets x 8 Reps
Dumbbell Deep Push-Up
3 Sets x 8 Reps
Dumbbell Alternating Tricep Kickback
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Plank
3 Sets
Crunch
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Day 2
A front man and his eight
Est. 50 min
8 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 8 Reps
Smith Machine Front Squat
3 Sets x 8 Reps
Dumbbell Seated Calf Raise
3 Sets x 8 Reps
Machine Single-Leg Calf Press
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
