4 Day Upper/Lower Planet Fitness Workout
General
Beginner
Machine strength
Plan Details
The 4 Day Upper/Lower Planet Fitness Workout routine by timur.belir is a 4 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a routine that contains upper/lower body workouts one could do with the equipment at Planet Fitness.
Routine detail
Day 1
Upper Body Workout A
Est. 59 min
7 exercises
Dumbbell Bench Press
4 Sets x 12 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell Bent-Over Row
4 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 12 Reps
Machine Shoulder Press
4 Sets x 12 Reps
Dip
2 Sets x 12 Reps
Cable Bicep Curl
2 Sets x 15 Reps
Day 2
Lower Body Workout A
Est. 52 min
6 exercises
Machine Leg Press
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Machine Leg Extension
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Cable Leg Kickback
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 20 Reps
Day 3
Upper Body Workout B
Est. 67 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 15 Reps
Smith Machine Bent-Over Row
4 Sets x 12 Reps
Machine Assisted Pull-Up
4 Sets x 12 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Cable Cross-Over
3 Sets x 15 Reps
Dumbbell Seated Bicep Curl
2 Sets x 12 Reps
Barbell Skull Crusher (Reverse Grip)
2 Sets x 12 Reps
Day 4
Lower Body Workout B
Est. 54 min
6 exercises
Kettlebell Goblet Squat
4 Sets x 12 Reps
Barbell Hip Thrust
4 Sets x 12 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 12 Reps
Dumbbell Step-Up
3 Sets x 15 Reps
Machine Seated Leg Curl
3 Sets x 15 Reps
Machine Seated Calf Raise
3 Sets x 20 Reps
