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Routine Builder
PPL
Created by
pichiboi
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Leg - Butt & Hamstring ver.
Day 1
Single Leg Hip Thrust (Dumbbell)
4 sets
Romanian Deadlift (Dumbbell)
3 sets
Bulgarian Split Squat
3 sets
Sumo Squat (Barbell)
3 sets
Standing Calf Raise (Dumbbell)
4 sets
bicep + back + abs
Day 2
Lat Pulldown (Cable)
4 sets
Cable Bent Over Row
4 sets
Face Pull
3 sets
Dumbbell Standing One Arm Curl
3 sets
Cross Body Hammer Curl
4 sets
Lying Leg Raise
4 sets
Crunch (Weighted)
4 sets
chest + shoulder + tricep
Day 3
Incline Bench Press (Dumbbell)
4 sets
Chest Fly (Dumbbell)
3 sets
Butterfly (Pec Deck)
2 sets
Shoulder Press (Dumbbell)
3 sets
Lateral Raise (Dumbbell)
3 sets
Single Arm Tricep Extension (Dumbbell)
4 sets
Triceps Pushdown
3 sets
Leg - Butt & Quads ver.
Day 4
Pause Squat (Barbell)
4 sets
Walking Lunge (Dumbbell)
3 sets
Leg Extension (Machine)
3 sets
Single Leg Hip Thrust (Dumbbell)
3 sets
Standing Calf Raise (Dumbbell)
4 sets
Rest Day
