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Routine Builder
Push Pull Legs
Created by
Audun Hilden
Open Program in app
Pullday
Day 1
Seated Cable Row - V Grip (Cable)
6 sets
Lat Pulldown (Cable)
4 sets
Lever Lying Banded T-bar Row
7 sets
Iso-Lateral Row (Machine)
5 sets
Back Extension (Weighted Hyperextension)
6 sets
Preacher Curl (Machine)
6 sets
Seated Incline Curl
7 sets
Lateral Raise (Dumbbell)
6 sets
EZ Bar Biceps Curl
5 sets
Bicep Curl (Barbell)
5 sets
Reverse Curl (Barbell)
7 sets
Shrug (Barbell)
6 sets
Seated Palms Up Wrist Curl
3 sets
Seated Calf Raise
5 sets
legday
Day 2
Frog Pose
2 sets
Quadriceps stretch
1 sets
Cycling
1 sets
Single Leg Extensions
4 sets
Leg Extension (Machine)
5 sets
Sled 45° Single Leg Press
5 sets
Leg Press (Machine)
6 sets
Calf Press (Machine)
5 sets
Lying Leg Curl (Machine)
6 sets
Seated Leg Curl (Machine)
4 sets
Cable Crunch
3 sets
Stair Machine (Floors)
2 sets
Seated Calf Raise
3 sets
Hip Adduction (Machine)
5 sets
Hip Abduction (Machine)
3 sets
push
Day 3
Dumbbell Seated External Shoulder Rotation
4 sets
Incline Bench Press (Smith Machine)
5 sets
Bench Press (Dumbbell)
6 sets
Chest Press (Machine)
5 sets
Standing Cable Fly
4 sets
Shoulder Press (Dumbbell)
6 sets
Triceps Extension (Cable)
6 sets
Triceps Pushdown
6 sets
Lateral Raise (Dumbbell)
7 sets
Seated Shoulder Press (Machine)
4 sets
Rear Delt Reverse Fly (Cable)
3 sets
