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ROUTINE 047-DAY ROTATION

Chest / Triceps / Abs / Back / Biceps / Legs / Shoulders / Cardio / Glutes

DAY 01: CHEST + TRICEPS + ABS

Upper Chest · Mid Chest · Lower Chest · Triceps · Abs

  • 01Upper Chest, Front Delts, TricepsIncline Dumbbell Chest Press
  • 02Chest, Front Delts, TricepsFlat Barbell Bench Press
  • 03Lower Chest, TricepsDecline Chest Press Machine
  • 04ChestChest Fly
  • 05TricepsEZ-Bar Overhead Triceps Extension
  • 06TricepsCable Tricep Pushdown
  • 07TricepsCable Triceps Kickback
  • 08AbsCable Crunch
  • 09Lower Abs, Hip FlexorsHanging Leg Raise

DAY 02: BACK + BICEPS

Lats · Mid Back · Upper Back · Traps · Biceps · Brachialis · Forearms

  • 01LatsWide-Grip Lat Pulldown
  • 02LatsClose-Grip Lat Pulldown
  • 03Upper Back, LatsT-Bar Row
  • 04Mid BackSeated Cable Row
  • 05Lower Back, GlutesBack Extension
  • 06BicepsBarbell Curl
  • 07Biceps, Brachialis, ForearmsDumbbell Twist Curl
  • 08Biceps, Forearms, BrachialisHammer Curl

DAY 03: LEGS

Quadriceps · Hamstrings · Calves · Glutes

  • 01Quadriceps, Glutes, HamstringsMachine Squat
  • 02Quadriceps, Glutes, Hamstrings45-Degree Leg Press
  • 03QuadricepsLeg Extension
  • 04Hamstrings, CalvesLying Leg Curl
  • 05Soleus, CalvesSeated Calf Raise

DAY 04: SHOULDERS

Anterior Delts · Lateral Delts · Rear Delts · Traps

  • 01Shoulders, Anterior DeltsOverhead Press
  • 02Lateral DeltsDumbbell Lateral Raise
  • 03Front DeltsBarbell Front Raise
  • 04Rear DeltsReverse Pec Deck
  • 05TrapsBarbell Shrug

DAY 05: CARDIO

Cardiovascular System · Legs

  • 01Cardio, LegsTreadmill
  • 02Cardio, LegsStationary Bike
  • 03Cardio, Legs, GlutesStair Climber

DAY 06: GLUTES

Glutes · Hamstrings · Quadriceps

  • 01GlutesHip Thrust
  • 02Glutes, QuadricepsBulgarian Split Squat
  • 03GlutesCable Glute Kickback
  • 04Glutes, HamstringsRomanian Deadlift
  • 05GlutesHip Abduction Machine
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