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Routine Builder
full body 3x
Created by
Mdo Oros
Open Program in app
full body 1
Monday
Full Squat
3 sets
Romanian Deadlift (Barbell)
3 sets
Hip Thrust (Barbell)
3 sets
Bench Press (Smith Machine)
3 sets
Lat Pulldown (Cable)
3 sets
Shoulder Press (Dumbbell)
3 sets
Hammer Curl (Dumbbell)
3 sets
Triceps Rope Pushdown
3 sets
Seated Calf Raise
3 sets
Plank
3 sets
full body 2
Wednesday
Bulgarian Split Squat
3 sets
Seated Leg Curl (Machine)
3 sets
Zercher Squat
3 sets
Incline Bench Press (Dumbbell)
3 sets
Seated Cable Row - V Grip (Cable)
3 sets
Lateral Raise (Dumbbell)
3 sets
Bicep Curl (Barbell)
3 sets
Triceps Pushdown
3 sets
Seated Calf Raise
3 sets
Crunch
1 sets
full body 3
Friday
Leg Extension (Machine)
3 sets
Deadlift (Barbell)
3 sets
Back Extension (Weighted Hyperextension)
3 sets
Decline Bench Press (Dumbbell)
3 sets
Lat Pulldown - Close Grip
3 sets
Single Arm Lateral Raise (Cable)
3 sets
Seated Incline Curl
3 sets
Triceps Pushdown
3 sets
Standing Calf Raise (Dumbbell)
3 sets
Hanging Knee Raise
3 sets
