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Routine Builder
PPL/UL
Created by
Tiago Salazar
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Arm day
Monday
Lateral Raise (Machine)
2 sets
Cable Incline Skull Crusher
2 sets
Triceps Pushdown
2 sets
Cable One Arm Biceps Curl
2 sets
Hammer Curl (Cable)
2 sets
Reverse Curl
3 sets
Seated Palms Up Wrist Curl
1 sets
Cable Crunch
2 sets
Upper 2
Tuesday
Lateral Raise (Machine)
2 sets
Incline Bench Press (Smith Machine)
2 sets
Chest Fly (Machine)
2 sets
Cable Single Arm High Row with Chest Support
2 sets
T Bar Row
2 sets
Back Extension (Hyperextension)
2 sets
Rear Delt Reverse Fly (Machine)
2 sets
Lower (Posterior)
Wednesday
Lying Leg Curl (Machine)
3 sets
Hip Thrust (Barbell)
2 sets
Hack Squat (Machine)
2 sets
Hip Abduction (Machine)
3 sets
Seated Calf Raise
2 sets
Upper 1
Thursday
Lateral Raise (Machine)
2 sets
Incline Bench Press (Smith Machine)
2 sets
Chest Fly (Machine)
2 sets
Cable Single Arm High Row with Chest Support
2 sets
T Bar Row
2 sets
Pullover (Machine)
1 sets
Rear Delt Reverse Fly (Machine)
1 sets
Lower (Quad)
Friday
Hack Squat (Machine)
2 sets
Leg Extension (Machine)
3 sets
Lying Leg Curl (Machine)
2 sets
Hip Adduction (Machine)
2 sets
Seated Calf Raise
2 sets
