Work Out For Planet Fitness Machines

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Got tired of trying to find an existing plan that centered around the machine-centric idea of Planet Fitness. At least you can use this as a template to work out how your local gym is configured.

Tuesday
Thursday
Monday
Friday

Legs 12 exercises, 1 hr 16 mins

Elliptical Training	0x0 reps	rest: 20s
Machine Leg Curl (Prone)	3x8 reps	rest: 60s
Machine Leg Extension	3x8 reps	rest: 30s
Machine Leg Press	3x8 reps	rest: 30s
Machine Calf Press	3x8 reps	rest: 30s
Machine Hip Abduction	3x8 reps	rest: 30s
Machine Hip Adduction	3x8 reps	rest: 30s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 30s
Smith Machine Squat to Bench	3x8 reps	rest: 30s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 30s
Parallel Bar Hip Flexion	3x8 reps	rest: 30s

Chest and Back 11 exercises, 1 hr 13 mins

Elliptical Training	0x0 reps	rest: 20s
Machine Seated Row	3x12 reps	rest: 30s
Machine Fly	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Machine Lat Pulldown	3x8 reps	rest: 30s
Machine Bench Press	3x8 reps	rest: 30s
Machine Assisted Chin-Up	3x8 reps	rest: 30s
Machine Inner Chest Press	3x8 reps	rest: 30s
Smith Machine Bench Press	3x8 reps	rest: 30s
Machine Ab Crunch	3x8 reps	rest: 30s
Parallel Bar Hip Flexion	3x8 reps	rest: 30s

Shoulders, Triceps and Biceps 13 exercises, 1 hr 28 mins

Elliptical Training	0x0 reps	rest: 20s
Dumbbell Lateral Raise	3x8 reps	rest: 60s
Preacher Curl Machine	4x11 reps	rest: 30s
Machine Tricep Extension	4x11 reps	rest: 30s
Dumbbell Hammer Curl	3x11 reps	rest: 30s
Machine Seated Tricep Dip	3x8 reps	rest: 30s
Machine Reverse Fly	3x8 reps	rest: 30s
Dumbbell Alternating Bicep Curl	3x11 reps	rest: 30s
Machine Assisted Dip	3x8 reps	rest: 30s
Machine Shoulder Press	3x8 reps	rest: 30s
Cable Upright Row	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 30s
Parallel Bar Hip Flexion	3x8 reps	rest: 30s

Legs 12 exercises, 1 hr 15 mins

Machine Leg Curl (Prone)	3x8 reps	rest: 30s
Machine Leg Extension	3x8 reps	rest: 30s
Machine Leg Press	3x8 reps	rest: 30s
Machine Calf Press	3x8 reps	rest: 30s
Machine Hip Abduction	3x8 reps	rest: 30s
Machine Hip Adduction	3x8 reps	rest: 30s
Smith Machine Reverse Calf Raise	3x8 reps	rest: 30s
Smith Machine Squat to Bench	3x8 reps	rest: 30s
Smith Machine Stiff-Leg Deadlift	3x8 reps	rest: 60s
Machine Ab Crunch	3x8 reps	rest: 30s
Parallel Bar Hip Flexion	3x8 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s