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Routine Builder
Ogge PPL
Created by
Oskar Westman
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Push
Monday
Incline Bench Press (Dumbbell)
4 sets
Chest Press (Machine)
3 sets
Standing Cable Fly
4 sets
Cable Leaning Lateral Raise
4 sets
Overhead Triceps Extension (Cable)
3 sets
Triceps Rope Pushdown
3 sets
Pull
Tuesday
Lat Pulldown (Cable)
4 sets
Seated Cable Row - V Grip (Cable)
4 sets
Single Arm Lat Pulldown
3 sets
Rear Delt Reverse Fly (Machine)
3 sets
Seated Incline Curl
3 sets
Hammer Curl (Dumbbell)
3 sets
Farmers Walk
4 sets
Under dag
Wednesday
Leg Press Horizontal (Machine)
4 sets
Romanian Deadlift (Barbell)
3 sets
Lying Leg Curl (Machine)
3 sets
Standing Calf Raise (Smith)
4 sets
Hanging Leg Raise
3 sets
Upper
Friday
Shoulder Press (Dumbbell)
4 sets
Cable Leaning Lateral Raise
4 sets
EZ Bar Biceps Curl
3 sets
JM Press (Barbell)
3 sets
Preacher Curl (Machine)
3 sets
Overhead Triceps Extension (Cable)
3 sets
Day6lighter
Saturday
Front Squat
3 sets
Leg Extension (Machine)
3 sets
Seated Leg Curl (Machine)
3 sets
Seated Calf Raise
4 sets
Lateral Raise (Dumbbell)
3 sets
