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Pie-guy’s PF Machines Only Plan
by Andy Pionk
128 athletes joined
5.0
(1 rating)
Program Description
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.
Program Overview
Level
Beginner
Goal
Powerbuilding, Muscle & Sculpting, Powerlifting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
40 minutes
Created
Jan 06, 2024 09:52
Last Edited
Jun 17, 2024 03:25
down_app
Week 1
1 / 12 Weeks
Day 1
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Back Extension (machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
Day 3
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Back Extension (machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
Day 2
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Shoulder Press (Machine)
3 Sets
5 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
5 Reps
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Tricep Extension (Machine)
3 Sets
10 Reps
8
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 1
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Back Extension (machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
Day 3
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Back Extension (machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
Day 2
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Shoulder Press (Machine)
3 Sets
5 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
5 Reps
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Seated Dip (Machine)
3 Sets
10 Reps
8
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
9
Leg Press (45 Degrees)
3 Sets
10 Reps
Day 1
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Back Extension (machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
Day 2
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Shoulder Press (Machine)
3 Sets
5 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
5 Reps
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Tricep Extension (Machine)
3 Sets
10 Reps
8
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 3
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Back Extension (machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
Day 1
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Back Extension (machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
Day 3
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
5 Reps
5 Reps
@8
@9
4
Back Extension (machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
8 Reps
8 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
Day 2
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Shoulder Press (Machine)
3 Sets
5 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
5 Reps
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Seated Dip (Machine)
3 Sets
10 Reps
8
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
9
Leg Press (45 Degrees)
3 Sets
10 Reps
Day 2
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Shoulder Press (Machine)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Tricep Extension (Machine)
3 Sets
10 Reps
8
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 3
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 1
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 3
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 1
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 2
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Shoulder Press (Machine)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Seated Dip (Machine)
3 Sets
10 Reps
8
Leg Press (45 Degrees)
3 Sets
10 Reps
Day 1
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 2
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Shoulder Press (Machine)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Tricep Extension (Machine)
3 Sets
10 Reps
8
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 3
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 1
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 2
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Shoulder Press (Machine)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Seated Dip (Machine)
3 Sets
10 Reps
8
Leg Press (45 Degrees)
3 Sets
10 Reps
Day 3
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 1
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 2
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Shoulder Press (Machine)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Tricep Extension (Machine)
3 Sets
10 Reps
8
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 3
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 1
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 2
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Shoulder Press (Machine)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Seated Dip (Machine)
3 Sets
10 Reps
8
Leg Press (45 Degrees)
3 Sets
10 Reps
Day 3
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 1
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 2
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Shoulder Press (Machine)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Tricep Extension (Machine)
3 Sets
10 Reps
8
Leg Press
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
Day 3
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 1
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps
Day 2
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Shoulder Press (Machine)
3 Sets
10 Reps
4
Lat Pulldown
3 Sets
10 Reps
5
Chest Supported Row (Machine)
3 Sets
10 Reps
6
Bicep Curl (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@6.5
@7.5
7
Seated Dip (Machine)
3 Sets
10 Reps
8
Leg Press (45 Degrees)
3 Sets
10 Reps
Day 3
1
Walk
1 Set
5 mins
2
Stretching
1 Set
5 mins
3
Chest Press (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@8
@9
4
Back Extension (machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@9
5
Chest Fly (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7
@8
6
Incline Chest Press (Machine)
1 Set
2 Sets
5 Reps
5 Reps
@8
@9
7
Leg Extension
2 Sets
10 Reps
@8
8
Leg Curl
2 Sets
10 Reps
@8
9
Calf Extension (Machine)
2 Sets
1 Set
10 Reps
10 Reps
@7.5
@8.5
10
Hip Abductor (Machine)
3 Sets
10 Reps
11
Hip Adductor (Machine)
3 Sets
10 Reps