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Routine Builder
Program 1
Created by
Samira .
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Monday
Day 1
Hip Thrust (Smith Machine)
3 sets
Romanian Deadlift (Dumbbell)
3 sets
Bulgarian Split Squat
2 sets
Hip Abduction (Machine)
3 sets
Seated Leg Curl (Machine)
3 sets
Calf Press (Machine)
2 sets
Tuesday
Day 2
Lat Pulldown (Cable)
3 sets
Bent Over Row (Dumbbell)
3 sets
Back Extension (Weighted Hyperextension)
3 sets
Face Pull
3 sets
Bicep Curl (Dumbbell)
3 sets
Wednesday
Day 3
Shoulder Press (Dumbbell)
3 sets
Chest Press (Machine)
3 sets
Lateral Raise (Dumbbell)
3 sets
Triceps Pushdown
3 sets
Dumbbell Standing Reverse Curl Rotate
3 sets
Thursday
Day 4
Lat Pulldown (Cable)
3 sets
Back Extension (Weighted Hyperextension)
3 sets
Face Pull
3 sets
Bicep Curl (Dumbbell)
3 sets
Lateral Raise (Dumbbell)
3 sets
Triceps Pushdown
3 sets
Chest Press (Machine)
3 sets
Friday
Day 5
Hip Thrust (Barbell)
3 sets
Romanian Deadlift (Dumbbell)
3 sets
Bulgarian Split Squat
2 sets
Hip Abduction (Machine)
3 sets
Leg Press (Machine)
3 sets
Calf Extension (Machine)
2 sets
Abs
Day 6
Crunch (Machine)
1 sets
Cable Crunch
1 sets
Decline Crunch (Weighted)
1 sets
