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Routine Builder
Upper / Lower
Created by
Mats Sønsteby
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Upper 1
Day 1
Treadmill
1 sets
Bench Press (Dumbbell)
4 sets
Cable Single Arm High Row with Chest Support
4 sets
Incline Bench Press (Dumbbell)
2 sets
Lat Pulldown - Close Grip
2 sets
Standing Cable Fly
2 sets
Iso-Lateral Low Row
2 sets
Single Arm Lateral Raise (Cable)
2 sets
Dumbbell Standing One Arm Curl
2 sets
Triceps Rope Pushdown
2 sets
Cable Crunch
2 sets
Lower 1
Day 2
Treadmill
1 sets
Leg Press (Machine)
4 sets
Lying Leg Curl (Machine)
2 sets
Hip Adduction (Machine)
2 sets
Leg Extension (Machine)
3 sets
Standing Calf Raise (Machine)
2 sets
Upper 2
Day 3
Treadmill
1 sets
Lat Pulldown (Cable)
4 sets
Bench Press (Dumbbell)
3 sets
Seated Cable Row - Bar Wide Grip
2 sets
Iso-Lateral Chest Press (Machine)
2 sets
Single Arm Lateral Raise (Cable)
3 sets
Rear Delt Reverse Fly (Machine)
2 sets
Overhead Triceps Extension (Cable)
2 sets
Hammer Curl (Dumbbell)
2 sets
Cable Crunch
2 sets
Lower 2
Day 4
Treadmill
1 sets
Lying Leg Curl (Machine)
2 sets
Squat (Smith Machine)
3 sets
Hip Adduction (Machine)
2 sets
Hip Thrust (Machine)
2 sets
Leg Extension (Machine)
4 sets
Standing Calf Raise (Machine)
3 sets
