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Routine Builder
Legs - Pull - Push - Legs - Cario & Abs
Created by
Omar Haneya
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Legs
Monday
Hip Thrust (Machine)
4 sets
Romanian Deadlift (Dumbbell)
3 sets
Leg Extension (Machine)
3 sets
Lying Leg Curl (Machine)
3 sets
Glute Ham Raise
3 sets
Back & Biceps + Abs
Tuesday
Lat Pulldown (Machine)
4 sets
Lat Pulldown - Close Grip
3 sets
Single Arm Cable Row
4 sets
Shoulder Press (Dumbbell)
3 sets
Lateral Raise (Dumbbell)
3 sets
Bicep Curl (Barbell)
2 sets
Plank
1 sets
Lying Leg Raise
1 sets
Decline Crunch
1 sets
Plank
1 sets
Chest, Shoulders & Triceps
Wednesday
Bench Press (Barbell)
4 sets
Incline Bench Press (Dumbbell)
3 sets
Cable Middle Fly
3 sets
Shoulder Press (Dumbbell)
3 sets
Lateral Raise (Dumbbell)
3 sets
Triceps Rope Pushdown
3 sets
Single Arm Triceps Pushdown (Cable)
3 sets
Bicep Curl (Barbell)
3 sets
Quads & Calves
Thursday
Hack Squat (Machine)
4 sets
Leg Press (Machine)
3 sets
Leg Extension (Machine)
4 sets
Calf Extension (Machine)
3 sets
Cardio & Abs
Friday
Cable Crunch
3 sets
Russian Twist (Weighted)
3 sets
Crunch
3 sets
Lying Leg Raise
4 sets
Bicycle Crunch
3 sets
Plank
3 sets
Side Plank
2 sets
Walking
1 sets
Stair Machine
1 sets
