Planet Fitness 3 days/week machine workout - JEFIT

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Planet Fitness 3 days/week machine workout - JEFIT

Planet Fitness 3 days/week machine workout banner

Planet Fitness 3 days/week machine workout

AUDIO TIP

General

Beginner

Machine strength

Plan Details

The Planet Fitness 3 days/week machine workout routine by jacobjohnson19 is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.

Routine detail

Tue

CHEST & BACK

Est. 0 min

5 exercises

Machine Bench Press Demonstration

Machine Bench Press

7 Sets x 8 Reps

Machine Lat Pulldown Demonstration

Machine Lat Pulldown

6 Sets x 8 Reps

Machine Fly Demonstration

Machine Fly

4 Sets x 8 Reps

Machine Seated Row Demonstration

Machine Seated Row

5 Sets x 8 Reps

2 arm hang Demonstration

2 arm hang

2 Sets

Thu

LEGS

Est. 0 min

5 exercises

Smith Machine Deadlift Demonstration

Smith Machine Deadlift

4 Sets x 8 Reps

Smith Machine Squat Demonstration

Smith Machine Squat

4 Sets x 8 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

4 Sets x 8 Reps

Machine Seated Leg Curl Demonstration

Machine Seated Leg Curl

5 Sets x 8 Reps

Machine Calf Press Demonstration

Machine Calf Press

3 Sets x 8 Reps

Fri

Abs

Est. 0 min

6 exercises

Leg Pull-In Demonstration

Leg Pull-In

3 Sets x 8 Reps

Mountain Climber Demonstration

Mountain Climber

3 Sets x 8 Reps

Decline Bench Weighted Twist Demonstration

Decline Bench Weighted Twist

3 Sets x 8 Reps

Bench Weighted Decline Crunch Demonstration

Bench Weighted Decline Crunch

3 Sets x 8 Reps

Cross Body Crunch Demonstration

Cross Body Crunch

3 Sets x 8 Reps

Crunch Demonstration

Crunch

3 Sets x 8 Reps

Sat

Triceps and Biceps

Est. 0 min

10 exercises

Preacher Curl Machine Demonstration

Preacher Curl Machine

7 Sets x 10 Reps

One arm machine bicep curl Demonstration

One arm machine bicep curl

1 Set x 8 Reps

Machine Tricep Extension Demonstration

Machine Tricep Extension

7 Sets x 10 Reps

One arm machine tricep extension Demonstration

One arm machine tricep extension

1 Set x 8 Reps

Dumbbell Alternating Hammer Curl Demonstration

Dumbbell Alternating Hammer Curl

5 Sets x 8 Reps

Machine Dip Demonstration

Machine Dip

2 Sets x 10 Reps

Dip Demonstration

Dip

3 Sets x 8 Reps

Cable Bicep Curl Demonstration

Cable Bicep Curl

4 Sets x 8 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

6 Sets x 8 Reps

Dumbbell One-Arm Preacher Curl Demonstration

Dumbbell One-Arm Preacher Curl

4 Sets x 8 Reps

Sun

Shoulders

Est. 0 min

8 exercises

Machine Shoulder Press Demonstration

Machine Shoulder Press

6 Sets x 8 Reps

Machine Reverse Fly Demonstration

Machine Reverse Fly

5 Sets x 8 Reps

Cable Lateral Raise Demonstration

Cable Lateral Raise

5 Sets x 8 Reps

Cable Deltoid Raise Demonstration

Cable Deltoid Raise

5 Sets x 8 Reps

Cable Front Raise Demonstration

Cable Front Raise

5 Sets x 8 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 8 Reps

Smith Machine Shrug Demonstration

Smith Machine Shrug

4 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Any

Cardio treadmill

Est. 0 min

1 exercise

Treadmill Running Demonstration

Treadmill Running

1 Set

Any

Home shoulder

Est. 0 min

3 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

3 Sets x 8 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 8 Reps

Dumbbell Front Raise Demonstration

Dumbbell Front Raise

4 Sets x 8 Reps

Any

Home chest and back

Est. 0 min

5 exercises

Barbell Bench Press Demonstration

Barbell Bench Press

3 Sets x 8 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

3 Sets x 8 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

3 Sets x 8 Reps

Pull-Up Demonstration

Pull-Up

3 Sets x 8 Reps

Chin-Up with Knee Raise Demonstration

Chin-Up with Knee Raise

3 Sets x 8 Reps