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Routine Builder
anterior and posterior
Created by
Husain Alfawalha
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day 1
Day 1
Chest Press (Machine)
3 sets
Chest Fly (Machine)
3 sets
Seated Shoulder Press (Machine)
3 sets
Upright Row (Cable)
3 sets
Triceps Pushdown
4 sets
Leg Extension (Machine)
3 sets
Leg Press Horizontal (Machine)
3 sets
Hip Abduction (Machine)
3 sets
Crunch (Machine)
3 sets
day2
Day 2
Lat Pulldown (Machine)
3 sets
Iso-Lateral Row (Machine)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Seated Cable Row - Bar Wide Grip
3 sets
Shrug (Dumbbell)
3 sets
Back Extension (Weighted Hyperextension)
3 sets
Preacher Curl (Machine)
4 sets
Seated Leg Curl (Machine)
3 sets
Hip Thrust (Machine)
3 sets
Standing Calf Raise (Machine)
3 sets
day 3
Day 3
Chest Fly (Machine)
3 sets
Incline Chest Press (Machine)
3 sets
Seated Shoulder Press (Machine)
3 sets
Upright Row (Cable)
3 sets
Triceps Pushdown
3 sets
Leg Extension (Machine)
3 sets
Leg Press Horizontal (Machine)
3 sets
Hip Adduction (Machine)
3 sets
Crunch (Machine)
3 sets
day4
Day 4
Rear Delt Reverse Fly (Machine)
3 sets
Lat Pulldown (Machine)
3 sets
Iso-Lateral Row (Machine)
3 sets
Seated Cable Row - Bar Grip
3 sets
Back Extension (Machine)
3 sets
Shrug (Dumbbell)
3 sets
Bicep Curl (Machine)
3 sets
Lying Leg Curl (Machine)
3 sets
Standing Calf Raise (Machine)
3 sets
Hip Thrust (Machine)
3 sets
