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Routine Builder
gymsplit
Created by
Amos Gummerus
Open Program in app
arms & shoulders
Monday, Friday
Bicep Curl (Dumbbell)
3 sets
JM Press (Barbell)
3 sets
Preacher Curl (Machine)
3 sets
Triceps Pushdown
3 sets
Hammer Curl (Cable)
3 sets
Overhead Press (Dumbbell)
3 sets
Lateral Raise (Cable)
3 sets
Reverse Fly Single Arm (Cable)
3 sets
Chest & back
Tuesday, Thursday
Incline Bench Press (Dumbbell)
4 sets
Butterfly (Pec Deck)
2 sets
Pull Up (Weighted)
2 sets
Dumbbell Row
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Shrug (Barbell)
2 sets
Decline Crunch (Weighted)
3 sets
Side Bend (Dumbbell)
2 sets
Reverse Plank
1 sets
legs
Wednesday, Saturday
Leg Extension (Machine)
2 sets
Calf Extension (Machine)
3 sets
Seated Leg Curl (Machine)
2 sets
Hip Adduction (Machine)
2 sets
Hack Squat (Machine)
2 sets
Decline Crunch (Weighted)
3 sets
Side Bend (Dumbbell)
2 sets
Reverse Plank
1 sets
