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Routine Builder
vår
Created by
Anders Bergsvik
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Overkropp A
Day 1
Bench Press (Barbell)
7 sets
Incline Bench Press (Dumbbell)
3 sets
Shoulder Press (Dumbbell)
3 sets
Lat Pulldown (Cable)
5 sets
Seated Cable Row - Bar Wide Grip
2 sets
Chest Dip (Weighted)
3 sets
Bicep Curl (Dumbbell)
3 sets
Underkropp A
Day 2
Seated Leg Curl (Machine)
5 sets
Squat (Barbell)
5 sets
Leg Press (Machine)
2 sets
Single Leg Extensions
3 sets
Romanian Deadlift (Barbell)
2 sets
Seated Calf Raise
2 sets
Cable Crunch
2 sets
Rest Day
Bryst & Rygg
Day 4
Bench Press (Barbell)
5 sets
Butterfly (Pec Deck)
3 sets
Pullover (Machine)
3 sets
Lat Pulldown (Cable)
4 sets
Seated Cable Row - Bar Grip
2 sets
Back Extension (Weighted Hyperextension)
2 sets
Straight Leg Raise
2 sets
Armer & Skuldre
Day 5
Lateral Raise (Dumbbell)
4 sets
Rear Delt Reverse Fly (Machine)
3 sets
Shoulder Press (Dumbbell)
3 sets
Seated Incline Curl
2 sets
Triceps Pushdown
2 sets
Hammer Curl (Dumbbell)
2 sets
Overhead Triceps Extension (Cable)
2 sets
Wrist Roller
2 sets
Seated Wrist Extension (Barbell)
2 sets
Underkropp B
Day 6
Seated Leg Curl (Machine)
5 sets
Romanian Deadlift (Barbell)
4 sets
Leg Press (Machine)
4 sets
Single Leg Extensions
2 sets
Hip Adduction (Machine)
2 sets
Seated Calf Raise
2 sets
Cable Crunch
2 sets
Rest Day
