ROUTINE 023-DAY ROTATION
Back / Biceps / Shoulders / Legs / Chest / Triceps
DAY 01: BACK + BICEPS
Lats · Mid Back · Traps · Biceps · Brachialis
- 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
- 09Biceps, Brachialis, ForearmsMachine Twist Curl
DAY 02: SHOULDERS + LEGS
Anterior Delts · Lateral Delts · Rear Delts · Quads · Hamstrings · Glutes
- 01Shoulders, Anterior DeltsOverhead Press
- 02Lateral DeltsDumbbell Lateral Raise
- 03Front DeltsBarbell Front Raise
- 04Rear DeltsReverse Pec Deck
- 05TrapsBarbell Shrug
- 06Quadriceps, Glutes, HamstringsMachine Squat
- 07Quadriceps, Glutes, Hamstrings45-Degree Leg Press
- 08QuadricepsLeg Extension
- 09Hamstrings, CalvesLying Leg Curl
- 10Soleus, CalvesSeated Calf Raise
DAY 03: CHEST + TRICEPS
Upper Chest · Mid Chest · Lower Chest · Triceps
- 01Upper Chest, Front Delts, TricepsIncline Dumbbell Chest Press
- 02Chest, Front Delts, TricepsFlat Barbell Bench Press
- 03Lower Chest, Front Delts, TricepsDecline Chest Press Machine
- 04Chest, LatsDumbbell Pullover
- 05ChestChest Fly
- 06TricepsEZ-Bar Overhead Triceps Extension
- 07TricepsCable Tricep Pushdown
- 08TricepsCable Triceps Kickback
- 09TricepsDumbbell Overhead Triceps Extension