Day 1 Chest & Triceps

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Incline Bench Press 90 sec 10 5 Chest Cable Cross Over 90 sec 10 5 Triceps Cable Rope Triceps Pushdown 60 sec 10 3 Triceps Dip 90 sec 10 3 Chest Leverage Decline Chest Press 90 sec 10 4 Chest Barbell Decline Bench Press 90 sec 10 3 Chest Cable Lower Chest Raise 90 sec 10 4 Triceps EZ Bar Triceps Extension 60 sec 10 4 Chest Dumbbell Bench Press 90 sec 10 4 Chest Machine Fly 90 sec 10 4 Abs Plank 90 sec - 3

Day 2 Back & Biceps

Muscle Exercise Name Timer Reps Sets Track Biceps EZ Bar Curl 90 sec 10 4 Biceps Cable Preacher Curl 90 sec 10 3 Back Wide Grip Lat Pulldown 90 sec 10 3 Biceps Cable Overhead Curl 90 sec 10 5 Biceps Dumbbell Hammer Curls 90 sec 12 3 Back Close Grip Reverse Lat Pull Down 90 sec 10 3 Biceps Dumbbell Alternate Bicep Curl 90 sec 10 3 Back Cable Seated Row 90 sec 10 4 Back Iso Lateral Wide Pulldown 90 sec 12 3 Biceps Dumbbell Concentration Curls 90 sec 10 3

Day 3 Legs & Shoulders

Muscle Exercise Name Timer Reps Sets Track Upper Legs Thigh Abductor 90 sec 10 4 Abs Ab Crunch Machine 90 sec 10 4 Lower Legs Hack Calf Raise 90 sec 10 4 Upper Legs Leg Extensions 90 sec 10 4 Shoulders Weight Plate Front Raise 90 sec 10 3 Abs Knee Hip Raise On Parallel Bars 90 sec 10 4 Upper Legs Leg Press 90 sec 10 4 Shoulders Dumbbell Shoulder Shrug 90 sec 10 3 Lower Legs Calf Press On Leg Press 90 sec 10 3 Abs Decline Bench Cable Crunch 90 sec 10 4 Shoulders Dumbbell Lateral Raise 90 sec 10 3 Lower Legs Dumbbell Standing Calf Raise 90 sec 10 3 Shoulders Barbell Standing Military Press 90 sec 10 4 Abs Battle Rope 90 sec - 3 Abs Plank 90 sec - 3 Upper Legs Dumbbell Lunges 90 sec 10 3

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