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Routine Builder
posterior and anterior
Created by
Husain Alfawalha
Open Program in app
anterior 1
Day 1
Chest Press (Machine)
3 sets
Chest Fly (Machine)
3 sets
Shoulder Press (Machine Plates)
3 sets
Upright Row (Cable)
3 sets
Triceps Rope Pushdown
4 sets
Crunch (Machine)
3 sets
Leg Extension (Machine)
3 sets
Leg Press Horizontal (Machine)
3 sets
Hip Abduction (Machine)
3 sets
posterior 1
Day 2
Lat Pulldown (Machine)
3 sets
Iso-Lateral Row (Machine)
3 sets
Seated Row (Machine)
3 sets
Back Extension (Machine)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Lever Shrug
3 sets
Bicep Curl (Cable)
4 sets
Seated Leg Curl (Machine)
3 sets
Rear Kick (Machine)
3 sets
Standing Calf Raise (Machine)
3 sets
anterior 2
Day 3
Incline Chest Press (Machine)
4 sets
Chest Fly (Machine)
4 sets
Seated Shoulder Press (Machine)
3 sets
Triceps Pushdown
4 sets
Single Arm Lateral Raise (Cable)
3 sets
Crunch (Machine)
3 sets
Leg Extension (Machine)
3 sets
Leg Press Horizontal (Machine)
3 sets
Hip Adduction (Machine)
3 sets
posterior 2
Day 4
Seated Row (Machine)
3 sets
Lat Pulldown (Machine)
3 sets
Iso-Lateral Row (Machine)
3 sets
Back Extension (Machine)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Lever Shrug
3 sets
Bicep Curl (Cable)
4 sets
Lying Leg Curl (Machine)
3 sets
Hip Thrust (Machine)
3 sets
Standing Calf Raise (Machine)
3 sets
