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Routine Builder
Gym Split
Created by
Alfie Davies
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Chest, Bi and Shoulders
Day 1
Incline Bench Press (Dumbbell)
3 sets
Chest Press (Machine)
3 sets
Chest Fly (Machine)
3 sets
Preacher Curl (Machine)
3 sets
Bayesian Curl
3 sets
Bicep Curl (Cable)
3 sets
Seated Shoulder Press (Machine)
3 sets
Lateral Raise (Dumbbell)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Back and Tri
Day 2
Lat Pulldown (Cable)
3 sets
Seated Row (Machine)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Triceps Pushdown
3 sets
Overhead Triceps Extension (Cable)
3 sets
Triceps Dip (Assisted)
3 sets
Legs and Abs
Day 3
Leg Extension (Machine)
3 sets
Lying Leg Curl (Machine)
3 sets
Hip Abduction (Machine)
3 sets
Seated Calf Raise
3 sets
Plank
3 sets
Mountain Climber
3 sets
Lying Leg Raise
3 sets
Russian Twist (Bodyweight)
3 sets
Flutter Kicks
3 sets
Chest and Back
Day 4
Lat Pulldown (Cable)
3 sets
Chest Press (Machine)
3 sets
Seated Row (Machine)
3 sets
Chest Fly (Machine)
3 sets
T Bar Row
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Shoulders and Arms
Day 5
Seated Shoulder Press (Machine)
3 sets
Lateral Raise (Dumbbell)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Triceps Dip (Assisted)
3 sets
Triceps Pushdown
3 sets
Preacher Curl (Machine)
3 sets
Hammer Curl (Dumbbell)
3 sets
Rope Cable Curl
3 sets
