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Routine Builder
PPL UL
Created by
Milan Haesen
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CHEST BI
Monday
Incline Bench Press (Dumbbell)
3 sets
Preacher Curl (Machine)
3 sets
Lateral Raise (Machine)
2 sets
Cable Crunch
3 sets
Chest Press (Machine)
3 sets
Seated Incline Curl
2 sets
Lateral Raise (Cable)
2 sets
BACK TRI
Tuesday
Lat Pulldown (Cable)
3 sets
Seated Cable Row - Bar Grip
3 sets
Single Arm Triceps Pushdown (Cable)
3 sets
Skullcrusher (Barbell)
2 sets
Pullover (Machine)
2 sets
Rear Delt Reverse Fly (Cable)
3 sets
LEGS ABS
Wednesday
Lying Leg Curl (Machine)
3 sets
Leg Extension (Machine)
2 sets
Leg Press (Machine)
2 sets
Calf Press (Machine)
2 sets
Back Extension (Weighted Hyperextension)
2 sets
Cable Crunch
3 sets
UPPER
Thursday
Incline Chest Press (Machine)
2 sets
Seated Row (Machine)
2 sets
Lat Pulldown (Cable)
2 sets
Chest Press (Machine)
2 sets
Lateral Raise (Cable)
2 sets
Rear Delt Reverse Fly (Cable)
2 sets
Bicep Curl (Cable)
2 sets
Single Arm Triceps Pushdown (Cable)
2 sets
LOWER
Friday
Squat (Barbell)
1 sets
Romanian Deadlift (Barbell)
1 sets
Leg Extension (Machine)
1 sets
Lying Leg Curl (Machine)
1 sets
Calf Press (Machine)
1 sets
