Work Out For Planet Fitness Machines

Workout Name : Work Out For Planet Fitness Machines

Shared By : wshankga

Information

Frequency : 6 days / week
Day Type : Day of the Week
Type : Cutting
Difficulty : Intermediate
Downloads / Views : 932 / 85214

Average Rating

65

Based upon 212 vote(s)

 

Description

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.

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Monday Chest and Back
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 6 min - - Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 12 3 Progress Chart

Chest

Butterfly Butterfly 30 sec 12 3 Progress Chart

Back

Back Extension Machine Back Extension Machine 30 sec 8 3 Progress Chart

Back

Close Grip Vertical Row Close Grip Vertical Row 30 sec 8 3 Progress Chart

Back

Machine Assisted Chin Up Machine Assisted Chin Up 30 sec 8 3 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 30 sec 8 3 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 30 sec 8 3 Progress Chart

Chest

Bench Press Machine Bench Press Machine 30 sec 8 3 Progress Chart

Chest

Machine Incline Chest Press Machine Incline Chest Press 30 sec 8 3 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 30 sec 8 3 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 30 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 8 3 Progress Chart

Abs

Roman Chair Twisting Knee Raise Roman Chair Twisting Knee Raise 30 sec 8 3 Progress Chart

Cardio

Walking Walking 30 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 20 min - - Progress Chart

Cardio

Recumbent Bike Recumbent Bike 10 min - - Progress Chart
Tuesday Shoulders, Triceps and Biceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 6 min - - Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 30 sec 11 4 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 30 sec 11 4 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 30 sec 11 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 30 sec 11 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 11 3 Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 30 sec 8 3 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 30 sec 8 3 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 30 sec 8 3 Progress Chart

Shoulders

Cable Reverse Fly Cable Reverse Fly 30 sec 8 3 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 30 sec 8 3 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 30 sec 8 3 Progress Chart

Triceps

Seated Tricep Dip Seated Tricep Dip 30 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 8 3 Progress Chart

Abs

Roman Chair Twisting Knee Raise Roman Chair Twisting Knee Raise 30 sec 8 3 Progress Chart

Cardio

Walking Walking 30 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 20 min - - Progress Chart

Cardio

Recumbent Bike Recumbent Bike 10 min - - Progress Chart
Wednesday Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 6 min - - Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 30 sec 8 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 30 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 8 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 30 sec 8 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 30 sec 8 3 Progress Chart

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 30 sec 8 3 Progress Chart

Upper Legs

Smith Machine Squat to Bench Smith Machine Squat to Bench 30 sec 8 3 Progress Chart

Lower Legs

Smith Machine Toe Raise Smith Machine Toe Raise 30 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 8 3 Progress Chart

Abs

Roman Chair Twisting Knee Raise Roman Chair Twisting Knee Raise 30 sec 8 3 Progress Chart

Cardio

Walking Walking 30 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 20 min - - Progress Chart

Cardio

Recumbent Bike Recumbent Bike 10 min - - Progress Chart
Thursday Chest and Back
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 6 min - - Progress Chart

Back

Seated Machine Row Seated Machine Row 30 sec 12 3 Progress Chart

Chest

Dumbbell Fly Dumbbell Fly 30 sec 12 3 Progress Chart

Chest

Butterfly Butterfly 30 sec 12 3 Progress Chart

Back

Back Extension Machine Back Extension Machine 30 sec 8 3 Progress Chart

Back

Close Grip Vertical Row Close Grip Vertical Row 30 sec 8 3 Progress Chart

Back

Machine Assisted Chin Up Machine Assisted Chin Up 30 sec 8 3 Progress Chart

Back

Machine Lat Pull Down Machine Lat Pull Down 30 sec 8 3 Progress Chart

Back

Smith Machine Deadlift Smith Machine Deadlift 30 sec 8 3 Progress Chart

Chest

Bench Press Machine Bench Press Machine 30 sec 8 3 Progress Chart

Chest

Machine Incline Chest Press Machine Incline Chest Press 30 sec 8 3 Progress Chart

Chest

Machine Inner Chest Press Machine Inner Chest Press 30 sec 8 3 Progress Chart

Chest

Smith Machine Bench Press Smith Machine Bench Press 30 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 8 3 Progress Chart

Abs

Roman Chair Twisting Knee Raise Roman Chair Twisting Knee Raise 30 sec 8 3 Progress Chart

Cardio

Walking Walking 30 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 20 min - - Progress Chart

Cardio

Recumbent Bike Recumbent Bike 10 min - - Progress Chart
Friday Shoulders, Triceps and Biceps
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 6 min - - Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 30 sec 11 4 Progress Chart

Biceps

Bicep Curl Machine Bicep Curl Machine 30 sec 11 4 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 30 sec 11 4 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 30 sec 11 3 Progress Chart

Biceps

Dumbbell Alternate Bicep Curl Dumbbell Alternate Bicep Curl 30 sec 11 3 Progress Chart

Shoulders

Machine Deltoid Raise Machine Deltoid Raise 30 sec 8 3 Progress Chart

Shoulders

Machine Reverse Flyes Machine Reverse Flyes 30 sec 8 3 Progress Chart

Shoulders

Machine Shoulder Press Machine Shoulder Press 30 sec 8 3 Progress Chart

Shoulders

Cable Reverse Fly Cable Reverse Fly 30 sec 8 3 Progress Chart

Triceps

Machine Assisted Dip Machine Assisted Dip 30 sec 8 3 Progress Chart

Triceps

Machine Triceps Extension Machine Triceps Extension 30 sec 8 3 Progress Chart

Triceps

Seated Tricep Dip Seated Tricep Dip 30 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 8 3 Progress Chart

Abs

Roman Chair Twisting Knee Raise Roman Chair Twisting Knee Raise 30 sec 8 3 Progress Chart

Cardio

Walking Walking 30 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 20 min - - Progress Chart

Cardio

Recumbent Bike Recumbent Bike 10 min - - Progress Chart
Saturday Legs
Muscle Exercise Name Timer Reps Sets Track

Cardio

Walking Walking 6 min - - Progress Chart

Upper Legs

Leg Extensions Leg Extensions 30 sec 8 3 Progress Chart

Upper Legs

Leg Press Machine Leg Press Machine 30 sec 8 3 Progress Chart

Lower Legs

Calf Press on Leg Press Machine Calf Press on Leg Press Machine 30 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 30 sec 8 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 30 sec 8 3 Progress Chart

Upper Legs

Thigh Abductor Thigh Abductor 30 sec 8 3 Progress Chart

Upper Legs

Thigh Adductor Thigh Adductor 30 sec 8 3 Progress Chart

Lower Legs

Smith Machine Reverse Calf Raises Smith Machine Reverse Calf Raises 30 sec 8 3 Progress Chart

Upper Legs

Smith Machine Squat to Bench Smith Machine Squat to Bench 30 sec 8 3 Progress Chart

Lower Legs

Smith Machine Toe Raise Smith Machine Toe Raise 30 sec 8 3 Progress Chart

Abs

Ab Crunch Machine Ab Crunch Machine 30 sec 8 3 Progress Chart

Abs

Roman Chair Twisting Knee Raise Roman Chair Twisting Knee Raise 30 sec 8 3 Progress Chart

Cardio

Walking Walking 30 min - - Progress Chart

Cardio

Elliptical Training Elliptical Training 20 min - - Progress Chart

Cardio

Recumbent Bike Recumbent Bike 10 min - - Progress Chart