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Routine Builder
U/L PP
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UPPER
Monday
Incline Bench Press (Dumbbell)
2 sets
Butterfly (Pec Deck)
2 sets
Lat Pulldown (Cable)
2 sets
Lever Lying Banded T-bar Row
2 sets
Single Arm Triceps Pushdown (Cable)
1 sets
Preacher Curl (Machine)
2 sets
Triceps Rope Pushdown
1 sets
Lateral Raise (Dumbbell)
2 sets
LOWER x ABS
Wednesday
Leg Extension (Machine)
3 sets
Lying Leg Curl (Machine)
3 sets
Hip Adduction (Machine)
1 sets
Leg Press (Machine)
2 sets
Standing Calf Raise
1 sets
Seated Leg Curl (Machine)
2 sets
Straight Leg Raise
2 sets
Crunch (Machine)
1 sets
Torso Rotation
1 sets
PUSH
Friday
Incline Bench Press (Barbell)
2 sets
Seated Shoulder Press (Machine)
2 sets
Butterfly (Pec Deck)
2 sets
Seated Lateral Raise (Dumbbell)
2 sets
Triceps Rope Pushdown
2 sets
JM Press (Barbell)
2 sets
Chest Press (Machine)
2 sets
PULL
Saturday
Lat Pulldown (Cable)
2 sets
Iso-Lateral Row (Machine)
2 sets
Dumbbell One Arm Hammer Preacher Curl
2 sets
Reverse Curl
2 sets
Rear Delt Reverse Fly (Machine)
2 sets
Rope Cable Curl
2 sets
