planet fitness four day upper/lower split
General
Beginner
Machine strength
Plan Details
The planet fitness four day upper/lower split routine by zsmilevski is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This routine is filled with the eligible exercises for the Flexible February monthly challenge. Copy this day of the routine to your favorite routine to make accessing the eligible exercises quick and easy. Note: this is not to be completed as a full routine, choose one exercise, log 20 reps, and complete the challenge for the day.
Routine detail
Day 1
monday upper body
7 exercises
Dumbbell Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Weighted Tricep Dip
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Day 2
tuesday | lower body
6 exercises
Machine Leg Press
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Glute Kickback
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Day 3
thursday | upper body
8 exercises
Dumbbell Press (Close Grip)
3 Sets x 8 Reps
Cable Rope Face Pull
3 Sets x 8 Reps
Smith Machine Bent-Over Row
3 Sets x 8 Reps
Machine Assisted Pull-Up
3 Sets x 8 Reps
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Barbell Skull Crusher (Reverse Grip)
3 Sets x 8 Reps
Day 4
friday | lower body
6 exercises
Kettlebell Goblet Squat
4 Sets x 8 Reps
Barbell Hip Thrust
4 Sets x 8 Reps
Dumbbell Deadlift
4 Sets x 8 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
