Planet Fitness Workout

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RATING: 58 (FROM 16 JEFIT MEMBERS)

4 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Equipment used is available at Planet Fitness
Always warm muscles up with a mile run prior to lifting weights.
Substitute the ANY day workouts if you have missed 2 days in a row or want to change up a workout day for a full body workout.

Chest and Triceps 8 exercises, 47 mins

Treadmill Running	0x0 reps	rest: 10s
Dumbbell Bench Press	3x8 reps	rest: 30s
Dumbbell Pullover	3x8 reps	rest: 30s
Dumbbell Seated One-Arm Tricep Extension	3x8 reps	rest: 30s
Dumbbell Cross Tricep Extension (Supine)	3x8 reps	rest: 30s
Barbell Tricep Extension (Supine)	3x6 reps	rest: 30s
Dip	3x8 reps	rest: 30s
Cable Tricep Pushdown (Rope)	3x8 reps	rest: 30s

cardio and calves 2 exercises, 48 mins

	Treadmill Running	3x8 reps	rest: 30s
	Elliptical Training	3x8 reps	rest: 15s

Back, Biceps, and Forearm 7 exercises, 53 mins

Treadmill Running	1x1 reps	rest: 18s
Dumbbell One-Arm Row	3x8 reps	rest: 30s
Dumbbell Incline Curl	3x8 reps	rest: 30s
Dumbbell Alternating Hammer Curl	3x8 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 30s
Barbell Curl	3x8 reps	rest: 60s
Barbell Preacher Curl	3x8 reps	rest: 60s

cardio Legs 2 2 exercises, 48 mins

	Treadmill Running	0x0 reps	rest: 30s
	Step Machine	0x0 reps	rest: 15s

Shoulders and Legs 7 exercises, 54 mins

Treadmill Running	0x0 reps	rest: 18s
Dumbbell One-Arm Front Raise	3x8 reps	rest: 30s
Dumbbell Seated Shoulder Press	3x8 reps	rest: 60s
Barbell Lunge	3x6 reps	rest: 60s
Smith Machine Upright Row	3x8 reps	rest: 30s
Smith Machine Squat	3x8 reps	rest: 60s
Weight Plate Front Raise	3x8 reps	rest: 30s

Barbell Full Body 9 exercises, 1 hr 6 mins

Treadmill Running	0x0 reps	rest: 10s
Barbell Skull Crusher (Reverse Grip)	3x8 reps	rest: 60s
Barbell Front Raise Pullover	3x8 reps	rest: 60s
Barbell Reverse Curl	3x8 reps	rest: 60s
Barbell Good Morning	3x8 reps	rest: 60s
Barbell Bicep Drag Curl	3x8 reps	rest: 60s
Barbell Clean	3x8 reps	rest: 60s
Barbell Calf Raise	3x8 reps	rest: 60s
Barbell Upright Row	3x8 reps	rest: 60s

Smith Mach Full Body 7 exercises, 50 mins

Treadmill Running	0x0 reps	rest: 10s
Smith Machine Bent-Over Row	3x8 reps	rest: 60s
Smith Machine Bicep Curl	3x8 reps	rest: 60s
Smith Machine Bench Press	3x8 reps	rest: 60s
Smith Machine Shoulder Press	3x8 reps	rest: 60s
Smith Machine Squat	3x8 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 60s