Day 1 Upper body
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Incline Bench Press 160 sec 8 4 Triceps Cable Rope Triceps Pushdown 90 sec 12 3 Biceps Weighted chin ups 160 sec 8 4 Biceps Barbell Curl 90 sec 10 3 Shoulders Dumbbell Shoulder Press 180 sec 8 4

Day 2 Lower body
Muscle Exercise Name Timer Reps Sets Track Lower Legs Bodyweight Standing Calf Raise 90 sec 20 5 Upper Legs Barbell Squat 180 sec 8 3 Upper Legs Lying Leg Curls 150 sec 12 4 Upper Legs Leg Extensions 210 sec 12 4 Back Barbell Deadlift 180 sec 7 3

Day 3 Upper body
Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 150 sec 12 4 Biceps Behind the body cable curl 90 sec 15 3 Triceps Diamond Push ups 120 sec 12 4 Chest Barbell Bench Press 180 sec 8 4 Abs Barbell Shoulder Press 180 sec 8 4

Day 4 Lower
Muscle Exercise Name Timer Reps Sets Track Lower Legs Bodyweight Standing Calf Raise 60 sec 25 5 Upper Legs Barbell Squat 180 sec 8 4 Upper Legs Leg Extensions 180 sec 8 4 Upper Legs Seated Leg Curl 90 sec 15 4 Back Barbell Deadlift 180 sec 8 3

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