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Routine Builder
rtw one • four day split
Created by
sponge
Open Program in app
day one • chest, shoulders, triceps
Monday
Incline Bench Press (Dumbbell)
3 sets
Chest Press (Machine)
3 sets
Butterfly (Pec Deck)
4 sets
Shoulder Press (Machine Plates)
3 sets
Lateral Raise (Machine)
4 sets
Triceps Extension (Cable)
4 sets
day two • back, biceps
Tuesday
Lat Pulldown (Cable)
3 sets
Chest Supported Incline Row (Dumbbell)
3 sets
Seated Cable Row - V Grip (Cable)
3 sets
Rear Delt Reverse Fly (Machine)
4 sets
Seated Incline Curl
3 sets
Spider Curl (Dumbbell)
4 sets
day three • legs, abs
Thursday
Walking Lunge (Dumbbell)
3 sets
Hammer Curl (Dumbbell)
3 sets
Leg Extension (Machine)
3 sets
Leg Press (Machine)
4 sets
Standing Calf Raise (Dumbbell)
4 sets
Lying Leg Raise
3 sets
Cable Crunch
4 sets
day four • chest, shoulders
Friday
Butterfly (Pec Deck)
3 sets
Chest Press (Machine)
3 sets
Standing Cable Fly
4 sets
Shoulder Press (Machine Plates)
3 sets
Lateral Raise (Dumbbell)
4 sets
Rear Delt Reverse Fly (Machine)
3 sets
