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Routine Builder
Push Pull Legs
Created by
Audun Hilden
Open Program in app
Pullday
Day 1
Lat Pulldown (Cable)
5 sets
Seated Cable Row - Bar Wide Grip
4 sets
Seated Cable Row - V Grip (Cable)
4 sets
Iso-Lateral High Row (Machine)
6 sets
Preacher Curl (Machine)
6 sets
Seated Incline Curl
6 sets
Bicep Curl (Barbell)
4 sets
Reverse Curl (Barbell)
6 sets
Shrug (Barbell)
7 sets
Seated Palms Up Wrist Curl
3 sets
Seated Calf Raise
5 sets
Treadmill
1 sets
legday
Day 2
Frog Pose
2 sets
Sitting Foot To Chest Buttocks Stretch
2 sets
Seated Calf Raise
3 sets
Lying Leg Curl (Machine)
4 sets
Leg Press (Machine)
3 sets
Calf Press (Machine)
5 sets
Leg Extension (Machine)
3 sets
Cable Crunch
3 sets
Hip Adduction (Machine)
4 sets
Hip Abduction (Machine)
3 sets
Treadmill
2 sets
push
Day 3
Dumbbell Seated External Shoulder Rotation
3 sets
Incline Bench Press (Dumbbell)
4 sets
Incline Bench Press (Smith Machine)
6 sets
Chest Press (Machine)
3 sets
Shoulder Press (Dumbbell)
3 sets
Triceps Pushdown
6 sets
Lateral Raise (Dumbbell)
7 sets
Triceps Extension (Dumbbell)
3 sets
Seated Shoulder Press (Machine)
3 sets
Rear Delt Reverse Fly (Cable)
4 sets
Treadmill
1 sets
Seated Calf Raise
5 sets
Cable Crunch
3 sets
