Arkus Planet Fitness Routine
General
Intermediate
Machine strength
Plan Details
The Arkus Planet Fitness Routine routine by jrbeltz is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
A work out that can be done at PF
Routine detail
Mon
Back and Bis
Est. 65 min
10 exercises
Pull-Up
3 Sets x 8 Reps
Dumbbell One-Arm Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Dumbbell Incline Hammer Curl
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Back Hyperextension
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Deadlift
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Tue
Chest and Tris
Est. 55 min
7 exercises
Dumbbell Incline Bench Press
4 Sets x 6 Reps
Dumbbell Fly
4 Sets x 8 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dip
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 12 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Barbell Kneeling Wrist Curl (Palms Down)
3 Sets x 15 Reps
Thu
Legs
Est. 38 min
6 exercises
Dumbbell Reverse Lunge
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Fri
Shoulders & Calves
Est. 39 min
6 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Cable Deltoid Raise
3 Sets x 6 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Deltoid Raise
3 Sets x 8 Reps
Machine Calf Press
3 Sets x 8 Reps
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
