Planet Fitness Routine
Shared By : elopez8513
Frequency : 4 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1529 / 117154

Average Rating

67

579 votes

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Track this workout in our app, download below
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Description

A work out that can be done at PF

Monday Back and Bis
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 60 sec 8 3 Progress Chart

Back

Cable Rope Lat Pull Down Cable Rope Lat Pull Down 60 sec 8 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Bench Hammer Curl Dumbbell Incline Bench Hammer Curl 60 sec 8 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 8 3 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 8 3 Progress Chart

Biceps

EZ Bar Curl EZ Bar Curl 60 sec 8 3 Progress Chart

Forearms

Barbell Palms Up Wrist Curl Over A Bench Barbell Palms Up Wrist Curl Over A Bench 60 sec 8 3 Progress Chart
Tuesday Chest and Tris
Muscle Exercise Name Timer Reps Sets Track

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10 4 Progress Chart

Chest

Dumbbell Incline Fly Dumbbell Incline Fly 60 sec 12 5 Progress Chart

Chest

Dumbbell Bench Press Dumbbell Bench Press 60 sec 10 4 Progress Chart

Triceps

Dip Dip 60 sec 8 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 12 3 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 60 sec 12 3 Progress Chart

Forearms

Barbell Palms Down Wrist Curl Over A Bench Barbell Palms Down Wrist Curl Over A Bench 60 sec 15 3 Progress Chart
Thursday Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Dumbbell Rear Lunge Dumbbell Rear Lunge 60 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Bench One Leg Squat Dumbbell Bench One Leg Squat 60 sec 8 3 Progress Chart

Upper Legs

Dumbbell Stiff Leg Deadlift Dumbbell Stiff Leg Deadlift 60 sec 8 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 60 sec 8 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 60 sec 8 3 Progress Chart
Friday Shoulders & Calves
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Standing Press Dumbbell Standing Press 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Lying Rear Lateral Raise Dumbbell Lying Rear Lateral Raise 60 sec 8 3 Progress Chart

Shoulders

Dumbbell Standing Straight Arm Front Delt Raise Above Head Dumbbell Standing Straight Arm Front Delt Raise Above Head 60 sec 8 3 Progress Chart

Lower Legs

Smith Machine One Leg Calf Raise Smith Machine One Leg Calf Raise 60 sec 8 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 60 sec 8 3 Progress Chart