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Routine Builder
PPL
Created by
Odin René Lamøy
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Push
Monday, Thursday
Incline Bench Press (Dumbbell)
3 sets
Chest Dip (Weighted)
3 sets
Shoulder Press (Dumbbell)
3 sets
Chest Fly (Machine)
2 sets
Lateral Raise (Machine)
2 sets
Triceps Pushdown
2 sets
Overhead Triceps Extension (Cable)
2 sets
Pull
Tuesday, Friday
Lat Pulldown (Cable)
3 sets
Seated Cable Row - V Grip (Cable)
2 sets
Rear Delt Reverse Fly (Machine)
2 sets
Back Extension (Weighted Hyperextension)
2 sets
Lever Lying Banded T-bar Row
2 sets
Bicep Curl (Cable)
2 sets
Cable Rope Hammer Preacher Curl
2 sets
Legs
Sunday
Lying Leg Curl (Machine)
3 sets
Pendulum Squat (Machine)
3 sets
Leg Extension (Machine)
2 sets
Hip Adduction (Machine)
2 sets
Hip Abduction (Machine)
2 sets
Crunch (Machine)
3 sets
