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Routine Builder
workout
Created by
Николай Христов
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upper day
Wednesday
Bench Press (Barbell)
3 sets
Butterfly (Pec Deck)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Seated Cable Row - Bar Wide Grip
3 sets
Lat Pulldown - Close Grip
3 sets
Single Arm Triceps Pushdown (Cable)
2 sets
Overhead Triceps Extension (Cable)
3 sets
Bicep Curl (Cable)
2 sets
Preacher Curl (Machine)
3 sets
Lateral Raise (Machine)
2 sets
leg abbs
Friday
Leg Press Horizontal (Machine)
3 sets
Lying Leg Curl (Machine)
3 sets
Leg Extension (Machine)
3 sets
Hip Adduction (Machine)
2 sets
Crunch (Machine)
3 sets
Hip Abduction (Machine)
2 sets
Seated Calf Raise
2 sets
push day
Saturday
Seated Shoulder Press (Machine)
3 sets
Chest Press (Machine)
3 sets
Bench Press (Dumbbell)
3 sets
Lateral Raise (Dumbbell)
4 sets
Single Arm Lateral Raise (Cable)
2 sets
Triceps Pushdown
3 sets
Overhead Triceps Extension (Cable)
3 sets
pull day
Sunday
Pull Up (Assisted)
4 sets
Lat Pulldown (Cable)
3 sets
Pullover (Machine)
3 sets
Lever Lying Banded T-bar Row
3 sets
Face Pull
3 sets
Seated Incline Curl
3 sets
Hammer Curl (Dumbbell)
3 sets
