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Routine Builder
Week One
Created by
Robin Walker
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Chest & Triceps - Week One
Day 1
Iso-Lateral Chest Press (Machine)
3 sets
Lever Lying Chest Press
3 sets
Chest Fly (Machine)
3 sets
Triceps Pushdown
3 sets
Seated Triceps Press
3 sets
Skullcrusher (Dumbbell)
3 sets
Back & Biceps - Week One
Day 2
Iso-Lateral High Row (Machine)
3 sets
Lat Pulldown - Close Grip
3 sets
Lever Lying Banded T-bar Row
3 sets
Rope Cable Curl
3 sets
Preacher Curl (Machine)
3 sets
Single Arm Curl (Cable)
3 sets
Legs - Week One
Day 3
Leg Extension (Machine)
3 sets
Hack Squat (Machine)
3 sets
Rear Kick (Machine)
3 sets
Hip Adduction (Machine)
3 sets
Standing Calf Raise (Machine)
3 sets
Shoulder & Abbs - Week One
Day 4
Shoulder Press (Machine Plates)
3 sets
Overhead Press (Smith Machine)
3 sets
Lateral Raise (Machine)
3 sets
Crunch (Machine)
4 sets
Crunch (Weighted)
4 sets
