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Routine Builder
PPL (beginner)
Created by
Conor Bosworth
Open Program in app
Push
Day 1
Bench Press (Barbell)
4 sets
Incline Bench Press (Smith Machine)
4 sets
Seated Shoulder Press (Machine)
4 sets
Lateral Raise (Machine)
4 sets
Triceps Pushdown
4 sets
Pull
Day 2
Lat Pulldown (Cable)
4 sets
Seated Row (Machine)
4 sets
Seated Cable Row - V Grip (Cable)
4 sets
Rear Delt Reverse Fly (Machine)
4 sets
Bicep Curl (Dumbbell)
4 sets
legs and shoulders
Day 3
Squat (Barbell)
4 sets
Leg Press (Machine)
4 sets
Leg Extension (Machine)
4 sets
Seated Leg Curl (Machine)
4 sets
Single Arm Lateral Raise (Cable)
4 sets
full body
Day 4
Hack Squat (Machine)
3 sets
Chest Press (Machine)
4 sets
Pull Up (Assisted)
4 sets
Triceps Rope Pushdown
4 sets
EZ Bar Biceps Curl
4 sets
Sit Up
3 sets
