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Routine Builder
5x / week recomp
Created by
Aleksander Roicki
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Push
Monday
Incline Chest Press (Machine)
3 sets
Chest Fly (Machine)
3 sets
Triceps Pushdown
3 sets
Lateral Raise (Machine)
3 sets
Shoulder Press (Machine Plates)
2 sets
Cable Crunch
2 sets
Pull
Tuesday
Lat Pulldown (Cable)
3 sets
T Bar Row
3 sets
Cable One Arm Biceps Curl
3 sets
Preacher Curl (Machine)
2 sets
Pullover (Machine)
3 sets
Rear Delt Reverse Fly (Cable)
3 sets
Legs
Wednesday
Squat (Barbell)
3 sets
Box Squat (Barbell)
2 sets
Leg Press (Machine)
2 sets
Calf Press (Machine)
2 sets
Back Extension (Weighted Hyperextension)
2 sets
Cable Crunch
3 sets
chest & back
Friday
Incline Chest Press (Machine)
3 sets
Chest Fly (Machine)
2 sets
Lat Pulldown (Cable)
3 sets
T Bar Row
2 sets
Rear Delt Reverse Fly (Cable)
2 sets
Sharms
Saturday
Seated Shoulder Press (Machine)
3 sets
Lateral Raise (Machine)
3 sets
Cable One Arm Biceps Curl
3 sets
Preacher Curl (Machine)
2 sets
Triceps Pushdown
2 sets
Cable Crunch
3 sets
