Pf Express

Moderate Duration 22 minutes

Target Areas: Shoulders

Equipment: Dumbbell, Strength Machine

Added By Tish B

Planet fitness express room weights only

Exercises

Set 1: 1 round

Weights: Moderate
❤️ Moderate (Zone 2)

Arm Curl

30 seconds

Rest

30 seconds

Weights: Moderate
❤️ Moderate (Zone 2)

Arm Curl

30 seconds

Rest

30 seconds

Row

30 seconds

Rest

30 seconds

Row

30 seconds

Rest

30 seconds

Rear Delt

30 seconds

Rest

30 seconds

Rear Delt

30 seconds

Rest

30 seconds

Pull Down

30 seconds

Rest

30 seconds

Pull Down

30 seconds

Rest

30 seconds

Overhead Press

30 seconds

Rest

30 seconds

Overhead Press

30 seconds

Rest

30 seconds

Arm Extension

30 seconds

Rest

30 seconds

Arm Extension

30 seconds

Rest

30 seconds

Chest Press

30 seconds

Rest

30 seconds

Chest Press

30 seconds

Rest

30 seconds

Back Extension

30 seconds

Rest

30 seconds

Back Extension

30 seconds

Rest

30 seconds

Seated Leg Curl

30 seconds

Rest

30 seconds

Seated Leg Curl

30 seconds

Rest

30 seconds

Leg Press

30 seconds

Rest

30 seconds

Leg Press

30 seconds

Rest

30 seconds

Leg Extension

30 seconds

Rest

30 seconds

Leg Extension

30 seconds

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Top Choice for this Workout

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells