12/16/2023 0 Comments Fit body guide pdf fullIf the equipment you’re looking to use is currently occupied, you can simply perform the exercise with a similar piece of equipment (i.e. This is one of the benefits of going to Planet Fitness. This routine limits all exercises to three sets a piece to get in some training, but not overdo it. The biggest problem with many legitimate full-body routines is that certain muscles like the chest and triceps are overworked. If you can’t make it to the gym one day, just push your training day a day forward and continue as if nothing happened. The best part about this routine is that you don’t have to worry about “skipping” a workout. It targets the entire body in a single workout.Here are the major benefits of participating in this workout routine. Sit-Up (or use any ab machine) – 3 sets x 8-12 reps (120 seconds rest)įor the most part, this workout routine is perfect for any beginner, especially if you’re looking for gains and strength.Dumbbell Side Bend (or cable side bend) – 3 sets x 7-10 reps (120 seconds rest).Leg Curl – 3 sets x 7-10 reps (120 seconds rest).Cable Tricep Extension (or dumbbell extension) – 3 sets x 7-10 reps (120 seconds rest).Cable Curl (or dumbbell curl) – 3 sets x 7-10 reps (120 seconds rest).Single-Arm Dumbbell Row (or cable row) – 3 sets x 7-10 reps (120 seconds rest).Alternate Dumbbell Press – 3 sets x 7-10 reps (120 seconds rest).Dumbbell Lateral Raise – 3 sets x 7-10 reps (120 seconds rest).Dumbbell Fly – 3 sets x 7-10 reps (120 seconds rest).Bench Press (Smith machine or dumbbell) – 3 sets x 7-10 reps (120 seconds rest).Hack Squat (or Leg Press) – 3 sets x 7-10 reps (120 seconds rest).We’re going to make it easy for you! In this section, we’ve broken down the exercises you’ll be performing, the sets and reps for each, and how much rest you should take in between. If you’re looking for a good vertical pull exercise to add to this routine, consider the lat pull-down or Planet Fitness’ assisted pull-up machine. While these can be useful in building muscle, they can also lead to injury if done improperly or with an extremely heavy weight. AdjustmentsĪ few of the exercises included in the original routine were considered “cheat” exercises. Depending on how quickly it takes your body to recover, you should be able to get back into the gym within 48 hours of your last workout. With this program, you should expect to spend well over an hour at the gym on any given training day. Wasting days and skipping workouts will surely set you back with this routine. With that said, you have to be dedicated to hitting the gym as soon as your muscles are fully recovered. It’s also a great option for anyone that can’t currently dedicate five days a week at the gym. This workout is perfect for anyone just starting out and looking for massive gains quickly. However, it’s still easy to work some of those same muscle groups using other methods like the back extension. Since loaded barbells are not welcome in the “judgement-free” zone, you won’t be able to do any back squats or deadlifts at Planet Fitness. We made sure to offer alternatives for a lot of the exercises on machines that tend to get a little crowded.Īlso, due to equipment restrictions, you’ll find some major compound lifts missing from this program. You’ll be making use of the pulley machine, benches, Smith machine, resistance machines, and dumbbell free weights at Planet Fitness. Related: Hot Take: Honestly, Planet Fitness Isn’t That Bad Equipment We adapted the routine slightly to make sure that you would have the equipment available to you at Planet Fitness and would be targeting all areas of the body more equally. Well, we used Eiferman’s full-body workout ideology and a specific routine he performed as a basis for this workout. There seemed to be more of a focus on building up the arms, but all areas of the body were accounted for. What is the Full-body Planet Fitness Workout (Inspired by George Eiferman)?Įiferman’s original workout consisted of 11 different exercises, most of which target the major muscle groups of the body. Though this type of routine is now considered outdated, it clearly is effective when it comes to boosting gains and strength. Universe.Įiferman was a firm believer in the full-body workout and his gains can be attributed directly to that workout style. After returning from battle in World War II, Eiferman transitioned his time and attention to resistance training and sculpting his body. George Eiferman was a former military serviceman turned bodybuilder in the 1940s. Full-body Planet Fitness Workout Conclusion.Full-body Planet Fitness Workout Details.What is the Full-body Planet Fitness Workout (Inspired by George Eiferman)?.
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