I started going to a planet fitness a month ago. I am clueless when it comes to routines that fit my schedule and other parts. I came across this routine posted on reddit that is for 3 days a week and can be done entirely at home. What I want to know is what the routine looks like if you converted it to the gym machine versions. I think the ab crunch machine covers the crunches part, but I'm not sure on the rest like pushups.
>>77197662Way too much push to pull.If you wanted to just do a full body at any pf.2 set incline bench (one of the plate loaded machines)2 set lat pulldown2 set leg press (go deep)2 set either of the leg curl machinesStart with 1 set of the following stuff until you feel it's underwhelming then do 2.Peck deckSeated cable row or row machineLat raise or overhead press machineReverse fly it's the same machine as the pecdeck you just change the handle posistion.Ab machine Back extensionTriceps either cable pushdown or use the machine if it fits you. Biceps kind of the same deal use the machine only if feels natural otherwise freeweights
>>77197662>wants a routine>goes to Reddit>find the most fucked up thread ever>someone posts their routine>the routine is written like a toddler just learnt to type on a keyboard>starts off with sets x reps of exercise>keeps going but now its sets of exercise x reps>just ends with a random amount of abs work>I though to myself>”this routine reflects who I truely am”>time to post it on /fit/
>>77197698Almost forgot glute machine although it's dodgy if you have just the kickback one and calf raise machine.You can throw on leg extension if your quads don't burn at the end of your leg press and you the hip adductor machine if your legs shake during squat or leg press. Go with the minimum number of sets as long as you're gaining reps or able to add weight from session to session. Once it's like stuck at the same weight and reps for couple weeks you can start adding more where it's needed and don't elsewhere.
>>77197662>home routine>wants to translate it to gymretard
Here is Lyle McDonald's beginner routine. The number in parenthesis is the order in which he introduces exercises, you can ignore it.Add weight of you get to 12 reps
S T I C K YTICKY
>>77197662>Hello fit, I did not read the sticky>can you read the sticky to me pls?
>>77198155>>77198152>>77198155The sticky is over 10 years old retards. Don’t bother commenting if that’s all you have
>>77198226enjoy your tailor made retard routine
>>77198226The human body is tens of thousands of years old. Fitness hasn't changed fucking lift and eat protein retard. >he didnt read the sticky
>>77197662Read the sticky stupid faggot
>>77197662everyone will tell you to read the sticky but most of the routines in the sticky focus on barbell compounds, and I know that planet fitness doesn’t have barbells, just smiths and dumbbells. I think doing 3x a week full body or 4x UL is good for beginners just don’t go crazy on the volume. To get started I would say your routine needs the following:Quads:Squat Pattern: Leg press, hack squat, front squat, split squatIsolations: Leg Extension, Sissy SquatsHamstrings:Hinge: Smith OR dumbbell RDL, Back extension, Hip thrustIsolation: Seated or Lying Leg CurlCalves: Standing or Seated Calf raises, calf press on the leg pressChest:Flat Press: Smith/Dumbbell bench, dips, machine chest pressIncline Press: Incline smith/db bench, incline machine pressFlyes: Pec deck, dumbbell flye, cable flyeLats: Pulldown/Pull-up, neutral grip will bias lats more pronated wider grips will involve more teres major and mid back, dumbbell or cable pulloversMid back/traps:rows: chest supported machine/dumbbell rows, smith machine rows, cable rowsShoulders:Vertical press: dumbbell or smith shoulder press, machine shoulder pressIsolation: cable or dumbbell lateral raise, machine lateral raiseBiceps: Curls. Any curl, just pick 1 or 2.Triceps: Pushdown, overhead extension (cable, dumbbell french press, ez bar, etc)obviously just pick one of each, arrange them in any order you like (compounds before isolations will generally serve you better). pick a horizontal and vertical press, horizontal and vertical pull, squat pattern, hinge pattern, an isolation for quads and hams, bi’s and tri’s at the end of your workout and you are covered. start with 2 sets.
>>77198446planet fitness has barbells now retard. you can also replace every barbell lift with the smith machine??????
>>77197662This thread is gay, rate my routine instead.I want to get much stronger at squat, and I want big arms, I'm OK with putting everything else on the back burner.
>>77198698>squats & arms
>>77198464>you can also replace every barbell lift with something that almost doesn't improve real-world stability at all??????
>>77198721Yes.
>>77198698another gpt retard. holy fuck just follow a workout routine that is proven.
>>77198762I wrote it myself actually. Based on my knawledge. I've outgrown mindlessly following a routine not specific to my goals.
>>77197662That program is retarded for a lot of reasons. First, anything wheres the legs? Do you want chicken legs? 3 days a week is inferior to 4 days a week, but if you have to do 3 days it should be full body each time, with varying primary focuses. Also, any program with fixed reps is terrible. Do tried and true double progression. 8-12 reps for upper body, 5-10 reps for spine intensive lower body, and 10-15 reps for isolation accessories. When you can do the maximum number of reps in each set, do as many reps as possible in the final set, and increase the weight the next time you do the lift. Also the push/pull is completely out of whack. Every push should be paired with a pull.You should look up a proper 3x weekly full body program, or better yet switch to a 4x weekly upper lower program. Unless you are a competitive weightlifter or powerlifter who needs to practice technique for specific lifts, a good program will have variations that target the same muscle group for each relevant day they target it, so that you cover the whole muscle.
