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Routine Builder
PPLUL
Created by
Glenn Thörn
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Push day
Monday
Incline Bench Press (Barbell)
4 sets
Chest Press (Machine)
3 sets
Standing Cable Fly
3 sets
Seated Shoulder Press (Machine)
3 sets
Lateral Raise (Cable)
4 sets
Rear Delt Reverse Fly (Cable)
3 sets
Triceps Pushdown
3 sets
Single Arm Triceps Pushdown (Cable)
3 sets
Pull Day
Tuesday
Lat Pulldown (Cable)
4 sets
Prime Extreme Row – Wide grip
3 sets
Prime Extreme Row – Narrow / Neutral grip
3 sets
Seated Cable Row - V Grip (Cable)
3 sets
Straight Arm Lat Pulldown (Cable)
3 sets
Cable One Arm Biceps Curl
3 sets
Bicep Curl (Dumbbell)
3 sets
EZ Bar Biceps Curl
3 sets
Legs A Posterior
Wednesday
Hip Thrust (Machine)
4 sets
Cable Pull Through
4 sets
Seated Leg Curl (Machine)
4 sets
Lying Leg Curl (Machine)
3 sets
Hip Adduction (Machine)
4 sets
Standing Calf Raise (Machine)
4 sets
Upper
Thursday
Incline Bench Press (Dumbbell)
2 sets
Lever Lying Chest Press
2 sets
Lat Pulldown (Cable)
3 sets
Seated Row (Machine)
3 sets
Lateral Raise (Dumbbell)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Hammer Curl (Cable)
3 sets
Overhead Triceps Extension (Cable)
3 sets
Legs B Balanced
Friday
Leg Press (Machine)
4 sets
Hip Thrust (Machine)
4 sets
Cable Pull Through
3 sets
Seated Leg Curl (Machine)
4 sets
Hip Abduction (Machine)
3 sets
Hip Adduction (Machine)
4 sets
Standing Calf Raise (Machine)
3 sets
