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  1. #1
    Registered User ShaneJW's Avatar
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    Exclamation A Planet Fitness Routine...

    I was wondering if anybody knows, has, or can help with a good workout routine for gaining muscle while having Planet Fitness as my primary gym?*

    See I consider PF's to be more of a Cardio, Weight loss, and maintaing kind of gym (Mainly weight loss in my eyes). Not a bulking up or mass gaining gym. Although I believe that it can be done to a point and greater for some exercises.

    My Stats: *
    •Weight: 167lbs
    •Height: 5'10
    •Age: 20
    •Workout 5 day split:
    [Chest, Back, Shoulders, Legs, Arms]
    •Mondays I double up doing lifting in morning then abs & light cardio in the evening.

    At my disposal (PF Equipment):

    Adjustable Bench
    Decline Bench
    Hyper Extension Machine
    Ab Machines
    Pull Up Machine

    Cable Machines (All # are MAX's in lbs., but they have 2x 10lbs add on):
    Cables-95 each **
    Cable Row & Lat Pulldown-260
    Tri Pushdowns-190

    Smith Machine Starting Resistance: 20lbs w/ 45, 25, 10, 5, & 2.5 add ons
    Straight & E-Z Curl Bars: 20-60lbs
    Dumbbells: 3-75lbs

    Machines (All # are MAX's in lbs.):
    Leg Press 405
    Row/Rear Deltoid 305
    Chest Fly 305
    Triceps Press 285
    Glute Machine 205*
    Back Extension 305
    Biceps Curl 205
    Shoulder Press 205
    Pulldown 305
    Chest Press 305
    Calf Extension 365
    Seated Leg Curl 285
    Leg Extension 305


    Really bad at coming up with my own workout routines, and tend to stick to the same exercises. So any help at all would be helpful and much appreciated

    Thanks.
    Dedication. Determination. Satisfaction

    Weight Loss
    Start: August 2010 230lbs
    2-27-11 Started Diet & Dieted to: 208.8lbs
    4-30-11 Started Calorie Deficit: 208.8lbs (Goal 190lbs)
    5-12-11: 189.2lbs (Goal 180lbs)
    6-9-11: 180.8lbs (Goal 175lbs) 50lbs lost From Aug. to June!
    7-12-11: 174lbs Below Goal Weight! (Current)

    The Strongest Are The Ones Who Survive The Longest And Adapt The Quickest

    You Look at ME and See Nothing. I Look at ME and See "A Working Progress"
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  2. #2
    Registered User musikguy72's Avatar
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    Originally Posted by ShaneJW View Post
    Really bad at coming up with my own workout routines
    Then don't. There are several good, proven routines in the stickies that you can choose from. Just try to adjust the lifts to what you have and run the program as best you can with what you got.
    Don't over think this. Pick a good routine and make the least amount of adjustments that you can. Done.
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  3. #3
    Banned MEGALORD's Avatar
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    If you can do shoulder press, bench press, pull ups / pull down / you can do bent over rows with the dumbbells also, bicep curls, triceps with the dumbbells, squats and calf press and abs workout should do just fine.

    1st day: shoulder press, bench press, pull ups / pull down / bent over dumbbell rows

    2nd day: squats with dumbbells if no barbell, calf press, abs, biceps and triceps.

    Something like that perhaps.
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  4. #4
    Registered User ShaneJW's Avatar
    Join Date: Feb 2011
    Location: Hanover, Pennsylvania, United States
    Age: 23
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    Originally Posted by musikguy72 View Post
    Then don't. There are several good, proven routines in the stickies that you can choose from. Just try to adjust the lifts to what you have and run the program as best you can with what you got.
    Don't over think this. Pick a good routine and make the least amount of adjustments that you can. Done.

    Thanks.
    Dedication. Determination. Satisfaction

    Weight Loss
    Start: August 2010 230lbs
    2-27-11 Started Diet & Dieted to: 208.8lbs
    4-30-11 Started Calorie Deficit: 208.8lbs (Goal 190lbs)
    5-12-11: 189.2lbs (Goal 180lbs)
    6-9-11: 180.8lbs (Goal 175lbs) 50lbs lost From Aug. to June!
    7-12-11: 174lbs Below Goal Weight! (Current)

    The Strongest Are The Ones Who Survive The Longest And Adapt The Quickest

    You Look at ME and See Nothing. I Look at ME and See "A Working Progress"
    Reply With Quote

  5. #5
    Registered User sonti's Avatar
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    I'm not from the US so I had to look up Planet Fitness and what you were talking about. Wow. I should open one here, it would be very popular. I'd feel like I was selling my soul but hey...
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