ANY abs & glutes
Muscle Exercise Name Timer Reps Sets Track Abs Elliptical Training 60 min - - Abs Dumbbell Side Bend 30 sec 8 3 Abs Barbell Glute Bridge 30 sec 8 3 Abs Torso Rotation 30 sec 8 3 Abs Leg Raise 60 sec 8 3 Abs Crunches 45 sec 8 3 Abs Plank 60 sec - 3 Abs Glute Kickback 30 sec 8 3

ANY back, biceps & forearms
Muscle Exercise Name Timer Reps Sets Track Abs Rowing 45 min - - Abs Dumbbell Alternate Bicep Curl 30 sec 8 3 Biceps Dumbbell Alternate Hammer Curl 30 sec 8 3 Abs Barbell Deadlift 45 sec 8 3 Abs Barbell Curl 45 sec 8 3 Back Barbell Bent Over Row 30 sec 8 3 Abs Wide Grip Lat Pulldown 30 sec 8 3

ANY chest & triceps
Muscle Exercise Name Timer Reps Sets Track Cardio Walking 60 min - - Abs Dumbbell Standing Triceps Extension 60 sec 8 3 Abs Barbell Bench Press 60 sec 8 3 Abs Barbell Wide Grip Bench Press 60 sec 8 3 Abs Barbell Close Grip Bench Press 60 sec 8 3 Abs Barbell Lying Triceps Press 60 sec 8 3 Abs Machine Fly 60 sec 8 3 Abs Bench Press Machine 60 sec 8 3 Abs Push Up 60 sec 8 3 Abs Bench Dip 60 sec 8 3

ANY legs & shoulders

Muscle Exercise Name Timer Reps Sets Track Abs Stationary Bike 60 min - - Abs Dumbbell Lateral Raise 60 sec 8 3 Abs Barbell Squat 60 sec 8 3 Abs Barbell Clean Deadlift 60 sec 8 3 Abs Barbell Up Right Row 60 sec 8 3 Abs Barbell Shrug 60 sec 8 3 Abs Barbell Standing Military Press 60 sec 8 3 Abs Barbell Push Press 60 sec 8 3 Abs Barbell Floor Calf Raise 60 sec 8 3 Abs Leg Press 60 sec 8 3 Abs Kettlebell Front Squats 60 sec 8 3

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