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Planet Fitness 3 days/week machine workout

Mantassimon1

Apr 13th 2018

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Planet Fitness 3 days/week machine workout

DOWNLOADS/VIEWS: 863/160315

RATING: 76 (FROM 592 JEFIT MEMBERS)

2 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Monday
Wednesday
Friday

LEGS 9 exercises, 1 hr 5 mins

	Elliptical Training	0x0 reps	rest: 15s
	Machine Leg Curl (Prone)	3x8 reps	rest: 60s
	Machine Leg Extension	3x8 reps	rest: 60s
	Machine Leg Press	3x8 reps	rest: 60s
	Machine Calf Press	3x8 reps	rest: 60s
	Machine Hip Abduction	3x8 reps	rest: 60s
	Machine Hip Adduction	3x8 reps	rest: 60s
	Machine Seated Leg Curl	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s

CHEST & BACK 9 exercises, 1 hr 7 mins

	Elliptical Training	0x0 reps	rest: 15s
	Machine Seated Row	3x8 reps	rest: 60s
	Machine Fly	3x8 reps	rest: 60s
	Machine Bench Press	3x8 reps	rest: 60s
	Machine Inner Chest Press	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s
	Machine Assisted Chin-Up	3x8 reps	rest: 60s
	Machine Lat Pulldown	3x8 reps	rest: 60s
	Cable Seated Row	3x8 reps	rest: 60s

Shoulders, Triceps and Biceps 9 exercises, 1 hr 6 mins

	Elliptical Training	0x0 reps	rest: 15s
	Preacher Curl Machine	3x8 reps	rest: 60s
	Machine Tricep Extension	3x8 reps	rest: 60s
	Machine Seated Tricep Dip	3x8 reps	rest: 60s
	Machine Reverse Fly	3x8 reps	rest: 60s
	Machine Assisted Dip	3x8 reps	rest: 60s
	Machine Shoulder Press	3x8 reps	rest: 60s
	Cable Upright Row	3x8 reps	rest: 60s
	Machine Ab Crunch	3x8 reps	rest: 60s

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