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Routine Builder
PPL x FULLBODY
Created by
Vitor Candido
Open Program in app
ChestDay
Monday
Triceps Pushdown
4 sets
Overhead Triceps Extension (Cable)
4 sets
Bench Press (Barbell)
3 sets
Chest Fly (Machine)
4 sets
Incline Bench Press (Dumbbell)
4 sets
Shoulder Press (Machine Plates)
3 sets
Lateral Raise (Dumbbell)
3 sets
Front Raise (Dumbbell)
3 sets
LegDay
Tuesday
Standing Calf Raise (Machine)
3 sets
Hip Adduction (Machine)
3 sets
Seated Leg Curl (Machine)
4 sets
Leg Extension (Machine)
4 sets
Squat (Machine)
3 sets
BackDay
Wednesday
EZ Barbell Preacher Curl
3 sets
EZ Bar Biceps Curl
3 sets
Hammer Curl (Dumbbell)
3 sets
Seated Cable Row - V Grip (Cable)
4 sets
Pull Up (Assisted)
4 sets
Lat Pulldown - Close Grip
3 sets
Seated Row (Machine)
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Front Raise (Dumbbell)
3 sets
Shoulder Press (Machine Plates)
3 sets
Lateral Raise (Dumbbell)
3 sets
FullBody
Friday
EZ Barbell Preacher Curl
3 sets
EZ Bar Biceps Curl
3 sets
Hammer Curl (Dumbbell)
3 sets
Bench Press (Barbell)
3 sets
Incline Bench Press (Dumbbell)
4 sets
Chest Fly (Machine)
4 sets
Iso-Lateral Row (Machine)
3 sets
Seated Cable Row - V Grip (Cable)
3 sets
Pull Up (Assisted)
4 sets
Lat Pulldown - Close Grip
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Triceps Pushdown
4 sets
Overhead Triceps Extension (Cable)
4 sets
Standing Calf Raise (Machine)
3 sets
Leg Extension (Machine)
4 sets
Seated Leg Curl (Machine)
4 sets
Shoulder Press (Machine Plates)
3 sets
Lateral Raise (Dumbbell)
3 sets
Front Raise (Dumbbell)
3 sets
