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Routine Builder
4 Day
Created by
Keneil Loreno
Open Program in app
Monday Back & Arm
Day 1
Lat Pulldown (Cable)
3 sets
Seated Cable Row - V Grip (Cable)
3 sets
Triceps Pressdown
3 sets
Dumbbell Standing One Arm Curl
3 sets
Hammer Curl (Dumbbell)
3 sets
Skullcrusher (Dumbbell)
3 sets
Preacher Curl (Dumbbell)
3 sets
Seated Incline Curl
3 sets
Butterfly (Pec Deck)
3 sets
Farmers Walk
3 sets
Rest Day
Wednesday Full Chest
Day 3
Incline Bench Press (Dumbbell)
3 sets
Bench Press (Dumbbell)
3 sets
Butterfly (Pec Deck)
3 sets
Shoulder Press (Dumbbell)
3 sets
Lateral Raise (Dumbbell)
3 sets
Incline Lateral Raise (Dumbbell)
3 sets
Front Raise (Dumbbell)
3 sets
Crunch
3 sets
Cable Crunch
3 sets
Russian Twist (Weighted)
3 sets
Plank
1 sets
Side Bend (Dumbbell)
3 sets
Rest Day
Friday Back & Arm
Day 5
Hammer Curl (Dumbbell)
3 sets
Cross Body Hammer Curl
3 sets
Triceps Extension (Dumbbell)
3 sets
Lateral Raise (Dumbbell)
3 sets
Shoulder Press (Dumbbell)
3 sets
Front Raise (Dumbbell)
3 sets
Upright Row (Dumbbell)
3 sets
Seated Cable Row - V Grip (Cable)
3 sets
Dumbbell Row
3 sets
Lat Pulldown (Cable)
3 sets
Reverse Grip Lat Pulldown (Cable)
3 sets
Rear Delt Reverse Fly (Dumbbell)
3 sets
