wshankga

Jun 7th 2016

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Work Out For Planet Fitness Machines

DOWNLOADS/VIEWS: 1096/142893

RATING: 65 (FROM 347 JEFIT MEMBERS)

5 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.

Chest and Back 18 exercises, 2 hrs 24 mins

Walking	0x0 reps	rest: 6s
Seated Machine Row	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Butterfly	3x12 reps	rest: 30s
Back Extension Machine	3x8 reps	rest: 30s
Close Grip Vertical Row	3x8 reps	rest: 30s
Machine Assisted Chin Up	3x8 reps	rest: 30s
Machine Lat Pull Down	3x8 reps	rest: 30s
Smith Machine Deadlift	3x8 reps	rest: 30s
Bench Press Machine	3x8 reps	rest: 30s
Machine Incline Chest Press	3x8 reps	rest: 30s
Machine Inner Chest Press	3x8 reps	rest: 30s
Smith Machine Bench Press	3x8 reps	rest: 30s
Ab Crunch Machine	3x8 reps	rest: 30s
Roman Chair Twisting Knee Raise	3x8 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 10s

Shoulders, Triceps and Biceps 18 exercises, 2 hrs 27 mins

Walking	0x0 reps	rest: 6s
Machine Deltoid Raise	4x11 reps	rest: 30s
Bicep Curl Machine	4x11 reps	rest: 30s
Machine Triceps Extension	4x11 reps	rest: 30s
Dumbbell Hammer Curls	3x11 reps	rest: 30s
Dumbbell Alternate Bicep Curl	3x11 reps	rest: 30s
Machine Deltoid Raise	3x8 reps	rest: 30s
Machine Reverse Flyes	3x8 reps	rest: 30s
Machine Shoulder Press	3x8 reps	rest: 30s
Cable Reverse Fly	3x8 reps	rest: 30s
Machine Assisted Dip	3x8 reps	rest: 30s
Machine Triceps Extension	3x8 reps	rest: 30s
Seated Tricep Dip	3x8 reps	rest: 30s
Ab Crunch Machine	3x8 reps	rest: 30s
Roman Chair Twisting Knee Raise	3x8 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 10s

Legs 16 exercises, 2 hrs 8 mins

Walking	0x0 reps	rest: 6s
Leg Extensions	3x8 reps	rest: 30s
Leg Press Machine	3x8 reps	rest: 30s
Calf Press on Leg Press Machine	3x8 reps	rest: 30s
Lying Leg Curls	3x8 reps	rest: 30s
Seated Leg Curl	3x8 reps	rest: 30s
Thigh Abductor	3x8 reps	rest: 30s
Thigh Adductor	3x8 reps	rest: 30s
Smith Machine Reverse Calf Raises	3x8 reps	rest: 30s
Smith Machine Squat to Bench	3x8 reps	rest: 30s
Smith Machine Toe Raise	3x8 reps	rest: 30s
Ab Crunch Machine	3x8 reps	rest: 30s
Roman Chair Twisting Knee Raise	3x8 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 10s

Chest and Back 18 exercises, 2 hrs 24 mins

Walking	0x0 reps	rest: 6s
Seated Machine Row	3x12 reps	rest: 30s
Dumbbell Fly	3x12 reps	rest: 30s
Butterfly	3x12 reps	rest: 30s
Back Extension Machine	3x8 reps	rest: 30s
Close Grip Vertical Row	3x8 reps	rest: 30s
Machine Assisted Chin Up	3x8 reps	rest: 30s
Machine Lat Pull Down	3x8 reps	rest: 30s
Smith Machine Deadlift	3x8 reps	rest: 30s
Bench Press Machine	3x8 reps	rest: 30s
Machine Incline Chest Press	3x8 reps	rest: 30s
Machine Inner Chest Press	3x8 reps	rest: 30s
Smith Machine Bench Press	3x8 reps	rest: 30s
Ab Crunch Machine	3x8 reps	rest: 30s
Roman Chair Twisting Knee Raise	3x8 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 10s

Shoulders, Triceps and Biceps 18 exercises, 2 hrs 27 mins

Walking	0x0 reps	rest: 6s
Machine Deltoid Raise	4x11 reps	rest: 30s
Bicep Curl Machine	4x11 reps	rest: 30s
Machine Triceps Extension	4x11 reps	rest: 30s
Dumbbell Hammer Curls	3x11 reps	rest: 30s
Dumbbell Alternate Bicep Curl	3x11 reps	rest: 30s
Machine Deltoid Raise	3x8 reps	rest: 30s
Machine Reverse Flyes	3x8 reps	rest: 30s
Machine Shoulder Press	3x8 reps	rest: 30s
Cable Reverse Fly	3x8 reps	rest: 30s
Machine Assisted Dip	3x8 reps	rest: 30s
Machine Triceps Extension	3x8 reps	rest: 30s
Seated Tricep Dip	3x8 reps	rest: 30s
Ab Crunch Machine	3x8 reps	rest: 30s
Roman Chair Twisting Knee Raise	3x8 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 10s

Legs 16 exercises, 2 hrs 8 mins

Walking	0x0 reps	rest: 6s
Leg Extensions	3x8 reps	rest: 30s
Leg Press Machine	3x8 reps	rest: 30s
Calf Press on Leg Press Machine	3x8 reps	rest: 30s
Lying Leg Curls	3x8 reps	rest: 30s
Seated Leg Curl	3x8 reps	rest: 30s
Thigh Abductor	3x8 reps	rest: 30s
Thigh Adductor	3x8 reps	rest: 30s
Smith Machine Reverse Calf Raises	3x8 reps	rest: 30s
Smith Machine Squat to Bench	3x8 reps	rest: 30s
Smith Machine Toe Raise	3x8 reps	rest: 30s
Ab Crunch Machine	3x8 reps	rest: 30s
Roman Chair Twisting Knee Raise	3x8 reps	rest: 30s
Walking	0x0 reps	rest: 30s
Elliptical Training	0x0 reps	rest: 20s
Recumbent Bike	0x0 reps	rest: 10s