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Routine Builder
Every Week
Created by
Ahmad Asif
Open Program in app
Upper Focus
Tuesday
Single Arm Lateral Raise (Cable)
2 sets
Front Raise (Cable)
2 sets
Lat Pulldown (Cable)
2 sets
Seated Row (Machine)
2 sets
Bicep Curl (Cable)
2 sets
Hammer Curl (Cable)
2 sets
Triceps Pushdown
2 sets
Single Arm Triceps Pushdown (Cable)
2 sets
Chest Press (Machine)
2 sets
Incline Bench Press (Smith Machine)
2 sets
Decline Crunch (Weighted)
2 sets
Stair Machine (Steps)
1 sets
Back and Chest and Biceps
Saturday
Lat Pulldown (Cable)
3 sets
Seated Row (Machine)
3 sets
Incline Bench Press (Smith Machine)
3 sets
Butterfly (Pec Deck)
3 sets
Bicep Curl (Cable)
3 sets
Hammer Curl (Cable)
3 sets
Bench Press (Smith Machine)
3 sets
Back Extension (Weighted Hyperextension)
2 sets
Legs
Saturday, Thursday
Seated Leg Curl (Machine)
3 sets
Calf Extension (Machine)
3 sets
Squat (Machine)
3 sets
Hip Adduction (Machine)
3 sets
Leg Press Horizontal (Machine)
2 sets
Decline Crunch (Weighted)
2 sets
Forearm curl
2 sets
Reverse Forearm Curls
2 sets
Shoulders and Arms - Do forearms yourself
Sunday
Single Arm Lateral Raise (Cable)
3 sets
Front Raise (Cable)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Shoulder Press (Machine Plates)
3 sets
Triceps Pushdown
3 sets
Single Arm Triceps Pushdown (Cable)
3 sets
Bicep Curl (Cable)
3 sets
Hammer Curl (Cable)
3 sets
Decline Crunch (Weighted)
2 sets
Stair Machine (Steps)
1 sets
