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Routine Builder
B&G
Created by
Thomas Kristoffersen
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Skuldre og triceps
Day 1
Overhead Press (Smith Machine)
4 sets
Seated Lateral Raise (Dumbbell)
3 sets
Single Arm Lateral Raise (Cable)
3 sets
Shrug (Dumbbell)
3 sets
Triceps Pushdown
4 sets
Incline Triceps Extension
3 sets
Single Arm Triceps Pushdown (Cable)
2 sets
Cable Crunch
3 sets
Rygg og bakside skuldre
Day 2
Pullover (Machine)
3 sets
Iso-Lateral High Row (Machine)
5 sets
Bent Over Row (Barbell)
5 sets
Reverse Grip Lat Pulldown (Cable)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Rear Lateral Raise
1 sets
Back Extension (Weighted Hyperextension)
2 sets
Deadlift (Barbell)
1 sets
Rest Day
Bryst og biceps
Day 4
Incline Chest Press (Machine)
5 sets
Iso-Lateral Chest Press (Machine)
2 sets
Incline Chest Fly (Dumbbell)
4 sets
Chest Fly (Machine)
2 sets
Seated Incline Curl
4 sets
EZ Bar Biceps Curl
3 sets
Preacher Curl (Machine)
1 sets
Rest Day
Bein
Day 6
Leg Extension (Machine)
1 sets
Leg Press (Machine)
1 sets
Squat (Machine)
1 sets
Romanian Deadlift (Barbell)
1 sets
Lying Leg Curl (Machine)
1 sets
Single Leg Standing Calf Raise (Machine)
1 sets
Seated Calf Raise
1 sets
Rest Day
