Planet Fitness Routine

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

A work out that can be done at Planet Fitness.
This workout can be used by people who are Newbies, Maintainers, or people trying to lose Calories.

Newbies - Follow work out as is

Maintainers - Keep rest time low and end with High intensity Cardio

Losing Weight - Keep rest times to a moderate level where you can keep pace and not lose your tempo. Add more time to final cardio

There are 2 cardio portions, the first is a 5 minute medium pace warm up.
The last is either a high intensity or longer duration cardio depending on your goals.

This is a routine with a little bit of legs on Monday and Tuesday.
There's a focus on legs more on Thursday.
Biceps are done with legs as they are a small muscles and your back day will work out the bicep a early in the week.

Hope this helps!

Monday
Tuesday
Thursday
Friday

Back and Lower Back 10 exercises, 1 hr 17 mins

Elliptical Training	0x0 reps	rest: 5s
Pull-Up	3x8 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	5x10 reps	rest: 60s
Dumbbell One-Arm Row	4x10 reps	rest: 60s
Dumbbell Stiff-Leg Deadlift	3x10 reps	rest: 60s
Back Hyperextension	3x10 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	3x15 reps	rest: 60s
Machine Hip Abduction	3x20 reps	rest: 60s
Machine Hip Adduction	3x20 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 5s

Chest and Calves 6 exercises, 44 mins

Dumbbell Incline Bench Press	4x8 reps	rest: 60s
Dumbbell Incline Fly	4x8 reps	rest: 60s
Dumbbell Bench Press	4x8 reps	rest: 60s
Dip	3x8 reps	rest: 60s
Machine Calf Press	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Down)	3x8 reps	rest: 60s

Bis and Legs 7 exercises, 1 hr 9 mins

EZ Bar Curl	5x12 reps	rest: 60s
Dumbbell Incline Hammer Curl	5x10 reps	rest: 60s
EZ Bar Preacher Curl (Reverse Grip)	3x12 reps	rest: 60s
Dumbbell Reverse Lunge	5x8 reps	rest: 60s
Machine Leg Extension	5x8 reps	rest: 60s
Dumbbell Single-Leg Bench Squat	3x8 reps	rest: 60s
Barbell Kneeling Wrist Curl (Palms Up)	5x15 reps	rest: 60s

Shoulders & Tris 7 exercises, 57 mins

Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell Seated Bent-Over Reverse Fly	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Cable Shoulder Extension	5x20 reps	rest: 60s
Dumbbell Seated Tricep Press	3x12 reps	rest: 60s
Cable Tricep Pushdown (Rope)	3x20 reps	rest: 60s