Planet Fitness 5 day/week

DOWNLOADS/VIEWS: 151/23481

RATING: 77 (FROM 47 JEFIT MEMBERS)

4 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shoulders/Traps 12 exercises, 1 hr 10 mins

Dumbbell Bent-Over Reverse Fly	2x20 reps	rest: 40s
Smith Machine Shoulder Press	1x20 reps	rest: 60s
Smith Machine Shoulder Press	1x12 reps	rest: 60s
Smith Machine Shoulder Press	1x10 reps	rest: 60s
Smith Machine Shoulder Press	1x8 reps	rest: 60s
Dumbbell Seated Arnold Press	3x12 reps	rest: 60s
Dumbbell Lateral Raise	2x15 reps	rest: 40s
Dumbbell Shoulder Shrug	1x20 reps	rest: 60s
Dumbbell Shoulder Shrug	1x12 reps	rest: 60s
Dumbbell Shoulder Shrug	1x10 reps	rest: 60s
Dumbbell Shoulder Shrug	2x8 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 20s

Legs/Abs 15 exercises, 1 hr 29 mins

Back 8 exercises, 54 mins

Cable Lat Pulldown (Wide Grip)	2x20 reps	rest: 40s
Smith Machine Bent-Over Row	1x20 reps	rest: 60s
Smith Machine Bent-Over Row	1x12 reps	rest: 60s
Smith Machine Bent-Over Row	1x10 reps	rest: 60s
Smith Machine Bent-Over Row	1x8 reps	rest: 60s
Cable Seated Row	3x12 reps	rest: 40s
Cable Front Lat Pulldown (Close Grip)	3x12 reps	rest: 40s
Elliptical Training	0x0 reps	rest: 20s

Chest/Triceps 15 exercises, 1 hr 17 mins

Dumbbell Fly	2x20 reps	rest: 40s
Dumbbell Incline Bench Press	1x20 reps	rest: 60s
Dumbbell Incline Bench Press	1x12 reps	rest: 60s
Dumbbell Incline Bench Press	1x10 reps	rest: 60s
Dumbbell Incline Bench Press	1x8 reps	rest: 60s
Dumbbell Bench Press	1x20 reps	rest: 40s
Dumbbell Bench Press	1x12 reps	rest: 40s
Dumbbell Bench Press	1x10 reps	rest: 40s
Dumbbell Bench Press	1x8 reps	rest: 40s
EZ Bar Tricep Extension	1x20 reps	rest: 60s
EZ Bar Tricep Extension	1x12 reps	rest: 60s
EZ Bar Tricep Extension	1x10 reps	rest: 60s
EZ Bar Tricep Extension	1x8 reps	rest: 60s
Cable Shoulder Extension	3x12 reps	rest: 40s
Elliptical Training	0x0 reps	rest: 20s

Biceps/Forearms/Abs 10 exercises, 1 hr 17 mins

Dumbbell Alternating Bicep Curl	2x20 reps	rest: 40s
EZ Bar Curl	1x20 reps	rest: 60s
EZ Bar Curl	1x12 reps	rest: 60s
EZ Bar Curl	1x10 reps	rest: 60s
EZ Bar Curl	1x8 reps	rest: 60s
Dumbbell Alternating Seated Curl	3x12 reps	rest: 60s
Dumbbell Seated Alternating Hammer Curl	2x12 reps	rest: 60s
Dumbbell One-Arm Wrist Curl	4x20 reps	rest: 60s
Crunch	4x20 reps	rest: 60s
Elliptical Training	0x0 reps	rest: 20s