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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)
6 sets
Seated Lateral Raise (Dumbbell)
4 sets
Single Arm Lateral Raise (Cable)
3 sets
Shrug (Dumbbell)
3 sets
Triceps Pushdown
5 sets
Dumbbell Lying Floor Skull Crusher
4 sets
Single Arm Triceps Pushdown (Cable)
3 sets
Seated Calf Raise
4 sets
Rygg og bakside skuldre
Day 2
Pullover (Machine)
4 sets
Iso-Lateral High Row (Machine)
5 sets
Bent Over Row (Barbell)
5 sets
Reverse Grip Lat Pulldown (Cable)
2 sets
Rear Delt Reverse Fly (Machine)
4 sets
Rear Lateral Raise
3 sets
Rest Day
Bryst og biceps
Day 4
Incline Bench Press (Dumbbell)
5 sets
Iso-Lateral Chest Press (Machine)
6 sets
Incline Chest Fly (Dumbbell)
5 sets
Chest Press (Machine)
4 sets
Seated Incline Curl
5 sets
Cable One Arm Biceps Curl
2 sets
Preacher Curl (Machine)
2 sets
Rest Day
Bein
Day 6
Squat (Machine)
7 sets
Pendulum Squat (Machine)
3 sets
Leg Extension (Machine)
1 sets
Lying Leg Curl (Machine)
1 sets
Seated Leg Curl (Machine)
2 sets
Rest Day
