Wednesday: Legs & Back (Planet Fitness)

Created by

platt85

Exercises

Elliptical Trainer

5 Minute Warm-up

1 set

Rest 1min 0s

Stretching

5 Minute Stretch

1 set

Rest 1min 0s

Leg Press Horizontal (Machine)

Matrix Leg Press

2 sets

11-16 reps

Rest 1min 0s

Seated Leg Curl (Machine)

Matrix Seated Leg Curl

2 sets

7-8 reps

Rest 1min 0s

Leg Extension (Machine)

Matrix Leg Extension

2 sets

11-13 reps

Rest 1min 0s

Calf Extension (Machine)

Matrix Calf Extension

2 sets

13-14 reps

Rest 1min 0s

Hip Abduction (Machine)

Matrix Hip Abduction

2 sets

20-30 reps

Rest 1min 0s

Hip Adduction (Machine)

Matrix Hip Adduction

2 sets

10-15 reps

Rest 1min 0s

Hip Thrust (Machine)

Matrix Glute Bridge

2 sets

10 reps

Rest 1min 0s

Glute Kickback (Machine)

Matrix Glute

2 sets

10 reps

Rest 1min 0s

Lying Leg Curl (Machine)

Matrix Prone Leg Curl

2 sets

11-16 reps

Rest 1min 0s

Lat Pulldown (Machine)

Matrix Lat Pulldown

2 sets

Rest 1min 0s

Back Extension (Hyperextension)

2 sets

Rest 1min 0s

Pull Up (Assisted)

Matrix Chin/Dip

2 sets

Rest 1min 0s

Back Extension (Machine)

Matrix Back Extension

2 sets

Rest 1min 0s

Seated Row (Machine)

Matrix Seated Row

2 sets

Rest 1min 0s

Save Routine

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Created by

platt85

Save Routine

To save this routine and track your workouts, download Hevy for free.