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Routine Builder
3 Day Split
Created by
Podar Cristian-Alexandru
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Chest, Triceps and Shoulders
Day 1
Bench Press (Barbell)
4 sets
Triceps Pushdown
4 sets
Incline Bench Press (Dumbbell)
4 sets
Incline Chest Fly (Dumbbell)
4 sets
Overhead Triceps Extension (Cable)
4 sets
Triceps Rope Pushdown
4 sets
Low Cable Fly Crossovers
4 sets
Seated Shoulder Press (Machine)
4 sets
Lateral Raise (Dumbbell)
4 sets
Face Pull
4 sets
Back, Biceps and Abs
Day 2
Decline Crunch
3 sets
Lat Pulldown (Cable)
4 sets
Lat Pulldown - Close Grip
4 sets
Hammer Curl (Dumbbell)
4 sets
Bicep Curl (Barbell)
4 sets
Seated Cable Row - Bar Grip
4 sets
Preacher Curl (Barbell)
4 sets
Plank
3 sets
Flutter Kicks
3 sets
Glutes, Quads and Hamstrings
Day 3
Deadlift (Barbell)
4 sets
Goblet Squat
4 sets
Seated Leg Curl (Machine)
4 sets
Leg Extension (Machine)
4 sets
Squat (Barbell)
4 sets
Hip Abduction (Machine)
3 sets
Hip Adduction (Machine)
3 sets
Leg Press Horizontal (Machine)
4 sets
