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Routine Builder
PPL
Created by
Audun Hilden
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push
Monday, Thursday
Dumbbell Seated External Shoulder Rotation
3 sets
Incline Bench Press (Smith Machine)
3 sets
Chest Press (Machine)
5 sets
Standing Cable Fly
3 sets
Shoulder Press (Dumbbell)
4 sets
Lateral Raise (Dumbbell)
3 sets
Triceps Rope Pushdown
7 sets
Overhead Triceps Extension (Cable)
3 sets
Rear Delt Reverse Fly (Cable)
4 sets
Seated Shoulder Press (Machine)
3 sets
Treadmill
1 sets
Seated Calf Raise
5 sets
Cable Crunch
3 sets
Pullday
Tuesday, Friday
Pull Up
2 sets
Lat Pulldown (Cable)
3 sets
Seated Cable Row - Bar Wide Grip
3 sets
Seated Cable Row - V Grip (Cable)
3 sets
Preacher Curl (Machine)
5 sets
Seated Incline Curl
3 sets
Bicep Curl (Barbell)
3 sets
Reverse Curl (Barbell)
3 sets
Seated Palms Up Wrist Curl
3 sets
Shrug (Dumbbell)
3 sets
legday
Wednesday, Saturday
Seated Calf Raise
3 sets
Lying Leg Curl (Machine)
3 sets
Leg Press (Machine)
3 sets
Leg Extension (Machine)
3 sets
Leg Extension (Machine)
2 sets
Hack Lift
3 sets
Hip Thrust (Machine)
3 sets
Cable Crunch
3 sets
Hip Adduction (Machine)
4 sets
Hip Abduction (Machine)
3 sets
