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Routine Builder
COOP Workout
Created by
Maricarmen Frias
Open Program in app
Push + Pull
Monday
Lat Pulldown (Cable)
3 sets
Seated Row (Machine)
3 sets
Seated Shoulder Press (Machine)
3 sets
Lateral Raise (Dumbbell)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Bicep Curl (Cable)
3 sets
Triceps Pushdown
3 sets
Glutes + Ham
Thursday
Hip Thrust (Smith Machine)
3 sets
Romanian Deadlift (Barbell)
3 sets
Bulgarian Split Squat
3 sets
Seated Leg Curl (Machine)
3 sets
Glute Kickback (Machine)
3 sets
Hip Abduction (Machine)
3 sets
Upper
Friday
Seated Shoulder Press (Machine)
3 sets
Lateral Raise (Dumbbell)
3 sets
Lateral Raise (Machine)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Lat Pulldown (Machine)
3 sets
Bicep Curl (Dumbbell)
3 sets
Triceps Extension (Dumbbell)
3 sets
Decline Crunch (Weighted)
3 sets
Crunch (Machine)
3 sets
Straight Leg Raise
3 sets
Lower
Saturday
Squat (Barbell)
3 sets
Hip Thrust (Machine)
3 sets
Walking Lunge (Dumbbell)
3 sets
Leg Extension (Machine)
3 sets
Bulgarian Split Squat
3 sets
Hip Abduction (Machine)
3 sets
