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Routine Builder
Routine 2026
Created by
Christopher Attewell-Hughes
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Chest/Shoulder Day
Monday
Scapular Pull Ups
3 sets
Band Pullaparts
3 sets
Bench Press (Barbell)
3 sets
Incline Bench Press (Dumbbell)
3 sets
Decline Push Up
3 sets
Low Cable Fly Crossovers
3 sets
Triceps Pushdown
3 sets
Lateral Raise (Dumbbell)
3 sets
Arm Day
Tuesday
Hammer Curl (Dumbbell)
4 sets
EZ Bar Biceps Curl
4 sets
Bicep Curl (Dumbbell)
4 sets
Triceps Extension (Dumbbell)
3 sets
Bicep Curl (Cable)
4 sets
Triceps Pressdown
4 sets
Pull Day
Thursday
Bent Over Row (Dumbbell)
3 sets
Lat Pulldown (Cable)
3 sets
Rear Delt Reverse Fly (Dumbbell)
3 sets
Pull Up
2 sets
Seated Cable Row - V Grip (Cable)
3 sets
Face Pull
3 sets
Bicep Curl (Cable)
3 sets
Leg Day
Friday
Lateral Band Walks
2 sets
Leg Extension (Machine)
3 sets
Hip Thrust (Barbell)
3 sets
Lying Leg Curl (Machine)
3 sets
Hip adductor (leg in front)
2 sets
Hip Abductor (leg behind)
2 sets
Standing Cable Glute Kickbacks
3 sets
