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Routine Builder
Gym Bro Program
Created by
Oscar Ulin
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Pull Day
Monday, Friday
Seated Cable Row - V Grip (Cable)
3 sets
Lat Pulldown (Cable)
3 sets
Bicep Curl (Cable)
4 sets
Cable One Arm Biceps Curl
3 sets
Back Extension (Weighted Hyperextension)
3 sets
Shrug (Dumbbell)
3 sets
Over Bench Wrist Curl
3 sets
Push Day
Wednesday, Saturday
Chest Press (Machine)
3 sets
Chest Fly (Machine)
3 sets
Skullcrusher (Barbell)
3 sets
Single Arm Triceps Pushdown (Cable)
3 sets
Triceps Pushdown
3 sets
Seated Palms Up Wrist Curl
3 sets
Seated Shoulder Press (Machine)
3 sets
Lateral Raise (Machine)
3 sets
Leg Day
Thursday
Squat (Barbell)
3 sets
Leg Press (Machine)
3 sets
Leg Extension (Machine)
3 sets
Seated Leg Curl (Machine)
3 sets
Hip Thrust (Machine)
3 sets
Seated Calf Raise
3 sets
Standing Calf Raise (Machine)
3 sets
Hip Abduction (Machine)
3 sets
Hip Adduction (Machine)
3 sets
