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Routine Builder
week gym
Created by
Jonathan Hofmann
Open Program in app
monday
Monday
Bench Press (Dumbbell)
3 sets
Lat Pulldown (Machine)
3 sets
Incline Bench Press (Dumbbell)
3 sets
Seated Cable Row - Bar Grip
3 sets
Lateral Raise (Dumbbell)
3 sets
Bicep Curl (Dumbbell)
2 sets
Triceps Pushdown
2 sets
tuesday
Tuesday
Squat (Dumbbell)
3 sets
Leg Press (Machine)
3 sets
Seated Leg Curl (Machine)
3 sets
Leg Extension (Machine)
2 sets
Standing Calf Raise
3 sets
Plank
3 sets
thursday
Thursday
Incline Bench Press (Dumbbell)
3 sets
Pull Up
3 sets
Shoulder Press (Dumbbell)
3 sets
Seated Cable Row - Bar Grip
3 sets
Lateral Raise (Dumbbell)
3 sets
Hammer Curl (Dumbbell)
2 sets
Overhead Triceps Extension (Cable)
2 sets
friday
Friday
Romanian Deadlift (Dumbbell)
3 sets
Leg Press (Machine)
3 sets
Seated Leg Curl (Machine)
3 sets
Leg Extension (Machine)
2 sets
Standing Calf Raise (Dumbbell)
3 sets
Hanging Leg Raise
3 sets
weekend pull
Saturday, Sunday
Pull Up
3 sets
Lat Pulldown (Cable)
3 sets
Seated Cable Row - Bar Grip
3 sets
Dumbbell Row
2 sets
Rear Delt Reverse Fly (Machine)
3 sets
Hammer Curl (Dumbbell)
3 sets
Preacher Curl (Machine)
3 sets
