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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)
4 sets
Shrug (Dumbbell)
3 sets
Triceps Pushdown
5 sets
Incline Triceps Extension
4 sets
Single Arm Triceps Pushdown (Cable)
3 sets
Seated Calf Raise
4 sets
Calf Press (Machine)
3 sets
Rygg og bakside skuldre
Day 2
Pullover (Machine)
4 sets
Iso-Lateral High Row (Machine)
4 sets
Bent Over Row (Barbell)
4 sets
Reverse Grip Lat Pulldown (Cable)
2 sets
Rear Delt Reverse Fly (Machine)
4 sets
Rear Lateral Raise
3 sets
Back Extension (Weighted Hyperextension)
4 sets
Cable Crunch
3 sets
Rest Day
Bryst og biceps
Day 4
Incline Bench Press (Dumbbell)
3 sets
Iso-Lateral Chest Press (Machine)
4 sets
Incline Chest Fly (Dumbbell)
5 sets
Chest Fly (Machine)
3 sets
Seated Incline Curl
5 sets
EZ Bar Biceps Curl
3 sets
Preacher Curl (Machine)
2 sets
Rest Day
Bein
Day 6
Leg Press (Machine)
3 sets
Pendulum Squat (Machine)
3 sets
Leg Extension (Machine)
2 sets
Romanian Deadlift (Dumbbell)
3 sets
Seated Leg Curl (Machine)
2 sets
Rest Day
