Happy Sunday!

& Happy Father's Day! Here's a gift you can give to Dad if he goes to Planet Fitness!

I know a lot of people who use Planet Fitness as a gym. Its cheap, its convenient and it has ALMOST everything you need. Whatever goals you are trying to achieve, you can most certainly hit them at a Planet Fitness. Now, are there some things you just can't do there...well ya. They don't have free weight barbells so its kinda hard to prep for a powerlifting meet...but...if you are looking to get stronger and maintain some type of routine, you can definitely do it there.

Anddddd I'll help you out by giving you some exact routines you can do at Planet Fitness below! We're going to break up the workouts into 2 separate days; 1 upper body day and 1 lower body day. With so many isolation machines there at Planet Fitness, its pretty easy and convenient to break up your workouts into 2 separate days. You can repeat this routine 2x per week so you have a total of 4 workouts during the week!

Upper body Day:

Chest press machine: 3-4 sets, 10-20 reps

Row machine: 3-4 sets, 10-20 reps

Lateral raise machine: 3-4 sets, 10-20 reps

Lat pulldown machine: 3-4 sets, 10-20 reps

Tricep pushdown machine: 3-4 sets, 10-20 reps

Bicep curl machine: 3-4 sets, 10-20 reps

*Add in any abdominal or cardio after the above is complete*

Lower body Day:

Leg press machine: 3-4 sets, 10-20 reps

Seated leg curl machine: 3-4 sets, 10-20 reps

Seated leg extension machine: 3-4 sets, 10-20 reps

Glute kickback machine: 3-4 sets, 10-20 reps

Hip Abduction Machine: 3-4 sets, 10-20 reps

Hip Adduction Machine: 3-4 sets, 10-20 reps

*Add in any abdominal or cardio after the above is complete*

*Goal for picking a weight to lift; the last 3-5 reps should be difficult. If they are not, then bump the weight up a bit🙂👍🏻. 

*AND ALWAYS make sure to track your progress week to week so you know you are getting stronger!

Hope this helps! 

Have a great Sunday!

Much Love,

Nick Bolio, CSCS

Owner

B3 Strength & Conditioning

Bodybybolio.com

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