Pie-guy’s PF Machines Only Plan

Geared towards beginners or those returning to the gym after a long hiatus. All exercises will be using equipment found at most if not all Planet Fitness locations.

Every workout has a built in light treadmill warmup (feel free to sub any other cardio) and stretching, highly recommend using the stretching equipment at the gym.

Machine exercises only are listed for those not sure about form or not confident with dumbbells.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Walk

Stretching

Chest Press (Machine)

Back Extension (machine)

Chest Fly (Machine)

Incline Chest Press (Machine)

Leg Extension

Leg Curl

Calf Extension (Machine)

Shoulder Press (Machine)

Lat Pulldown

Chest Supported Row (Machine)

Bicep Curl (Machine)

Tricep Extension (Machine)

Leg Press

Seated Dip (Machine)

Leg Press (45 Degrees)

Hip Abductor (Machine)

Hip Adductor (Machine)

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