Spartanburg Planet Fitness

DOWNLOADS/VIEWS: 51/2406

RATING: 0 (FROM 0 JEFIT MEMBERS)

3 DAYS - General Fitness - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Although this is marked as "advanced", it's suitable for everyone who is interested in complete body fitness. It is basically a full body workout, divided into two sessions.

Beginners should probably do just one set of each exercise, moving from exercise to exercise with minimum rest time (circuit training style). Since this won't be that stressful or take that long, I recommend that beginners do the entire workout (both days) together, every other day, or three days a week with a rest day between each workout.

Intermediate lifters should be doing three sets of everything with 60-90 seconds rest time between sets, shooting for 12 reps on the first set, 10 on the second set, 8 on the third set, each set should be no near failure, increasing the weight on the second and third sets. Ideally, those on the intermediate level should do this complete workout twice a week - so something like Wen/Thur and Sat/Sun will work well.

Advanced lifters should follow the program as written, occasionally substituting different exercises or variations of the exercises. Ideally, those on the advanced level should do this complete workout twice a week - so something like Wen/Thur and Sat/Sun will work well.

Regardless of what level of fitness you have, if you desire to workout more days, I recommend having cardio days for those in-between workouts. With resistance training, never train the same muscle group two days in a row because it takes a minimum of 48 hours to recover from a hard workout.

This workout was designed based upon the equipment at the two Spartanburg Planet Fitness's, but it can be used in any gym by substituting exercises/equipment.

Day 1
Day 2

Lower Body 6 exercises, 1 hr 13 mins

Machine Leg Press	7x12 reps	rest: 90s
Machine Leg Press	4x12 reps	rest: 90s
Machine Leg Extension	4x12 reps	rest: 90s
Machine Seated Leg Curl	4x12 reps	rest: 90s
Machine Calf Press	4x12 reps	rest: 90s
Machine Ab Crunch	4x12 reps	rest: 90s

Upper Body 13 exercises, 2 hrs 38 mins

Smith Machine Bench Press	8x12 reps	rest: 90s
Machine Fly	4x12 reps	rest: 90s
Leverage Machine Iso Row	4x12 reps	rest: 90s
Leverage Machine High Row	4x12 reps	rest: 90s
Machine Shoulder Press	4x12 reps	rest: 90s
Cable Tricep Pushdown (Rope)	4x12 reps	rest: 90s
Machine Tricep Extension	4x12 reps	rest: 90s
Cable Bicep Curl	4x12 reps	rest: 90s
Preacher Curl Machine	4x12 reps	rest: 90s
Preacher Curl Machine	4x12 reps	rest: 90s
Machine Incline Chest Press	4x12 reps	rest: 90s
Dumbbell Alternating Bicep Curl	4x12 reps	rest: 90s
Machine Deltoid Raise	4x12 reps	rest: 90s