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Planet Fitness 5 day/week
General
Beginner
Machine strength
Plan Details
The Planet Fitness 5 day/week routine by senojdleoj is a 5 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Mon
Shoulders/Traps
Est. 70 min
12 exercises
Dumbbell Bent-Over Reverse Fly
2 Sets x 20 Reps
Smith Machine Shoulder Press
1 Set x 20 Reps
Smith Machine Shoulder Press
1 Set x 12 Reps
Smith Machine Shoulder Press
1 Set x 10 Reps
Smith Machine Shoulder Press
1 Set x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Dumbbell Lateral Raise
2 Sets x 15 Reps
Dumbbell Shoulder Shrug
1 Set x 20 Reps
Dumbbell Shoulder Shrug
1 Set x 12 Reps
Dumbbell Shoulder Shrug
1 Set x 10 Reps
Dumbbell Shoulder Shrug
2 Sets x 8 Reps
Elliptical Training
1 Set
Tue
Legs/Abs
Est. 90 min
15 exercises
Machine Leg Extension
2 Sets x 20 Reps
Machine Leg Press
1 Set x 20 Reps
Machine Leg Press
1 Set x 15 Reps
Machine Leg Press
2 Sets x 12 Reps
Smith Machine Squat
1 Set x 20 Reps
Smith Machine Squat
1 Set x 12 Reps
Smith Machine Squat
2 Sets x 10 Reps
Machine Seated Leg Curl
1 Set x 20 Reps
Machine Seated Leg Curl
1 Set x 15 Reps
Machine Seated Leg Curl
1 Set x 12 Reps
Machine Seated Leg Curl
1 Set x 10 Reps
Machine Seated Leg Curl
1 Set x 8 Reps
Machine Calf Raise
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Elliptical Training
1 Set
Wed
Back
Est. 54 min
8 exercises
Cable Lat Pulldown (Wide Grip)
2 Sets x 20 Reps
Smith Machine Bent-Over Row
1 Set x 20 Reps
Smith Machine Bent-Over Row
1 Set x 12 Reps
Smith Machine Bent-Over Row
1 Set x 10 Reps
Smith Machine Bent-Over Row
1 Set x 8 Reps
Cable Seated Row
3 Sets x 12 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 12 Reps
Elliptical Training
1 Set
Thu
Chest/Triceps
Est. 78 min
15 exercises
Dumbbell Fly
2 Sets x 20 Reps
Dumbbell Incline Bench Press
1 Set x 20 Reps
Dumbbell Incline Bench Press
1 Set x 12 Reps
Dumbbell Incline Bench Press
1 Set x 10 Reps
Dumbbell Incline Bench Press
1 Set x 8 Reps
Dumbbell Bench Press
1 Set x 20 Reps
Dumbbell Bench Press
1 Set x 12 Reps
Dumbbell Bench Press
1 Set x 10 Reps
Dumbbell Bench Press
1 Set x 8 Reps
EZ Bar Tricep Extension
1 Set x 20 Reps
EZ Bar Tricep Extension
1 Set x 12 Reps
EZ Bar Tricep Extension
1 Set x 10 Reps
EZ Bar Tricep Extension
1 Set x 8 Reps
Cable Shoulder Extension
3 Sets x 12 Reps
Elliptical Training
1 Set
Fri
Biceps/Forearms/Abs
Est. 78 min
10 exercises
Dumbbell Alternating Bicep Curl
2 Sets x 20 Reps
EZ Bar Curl
1 Set x 20 Reps
EZ Bar Curl
1 Set x 12 Reps
EZ Bar Curl
1 Set x 10 Reps
EZ Bar Curl
1 Set x 8 Reps
Dumbbell Alternating Seated Curl
3 Sets x 12 Reps
Dumbbell Seated Alternating Hammer Curl
2 Sets x 12 Reps
Dumbbell One-Arm Wrist Curl
4 Sets x 20 Reps
Crunch
4 Sets x 20 Reps
Elliptical Training
1 Set
