Monday chest, Triceps

Muscle Exercise Name Timer Reps Sets Track Chest Push Up 60 sec 15 4 Chest Barbell Bench Press 60 sec 8 3 Chest Dumbbell Fly 60 sec 8 3 Chest Barbell Incline Bench Press 60 sec 8 3 Chest Dumbbell Incline Fly 60 sec 8 3 Chest Machine Fly 60 sec 10 3 Back Close Grip Front Lat Pulldown 60 sec 8 3 Triceps Barbell Lying Close Grip Triceps Press To Chin 60 sec 8 3 Chest Dumbbell Incline Bench Press 60 sec 8 3 Chest Dumbbell Bent Arm Pullover 60 sec 10 3 Triceps Cable Triceps Pushdown 60 sec 10 3 Triceps Dip 60 sec 10 3 Chest Cable Mid Chest Crossovers 60 sec 10 3

Tuesday Legs

Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 8 3 Upper Legs Dumbbell Lunges 60 sec 8 3 Upper Legs Leg Extensions 60 sec 8 3 Upper Legs Lying Leg Curls 60 sec 8 3 Upper Legs Leg Press 60 sec 8 3 Glutes Glute Kickback 60 sec 8 3 Back Barbell Deadlift 60 sec 8 3 Lower Legs Seated Calf Raise 60 sec 8 3 Back Pull Ups 60 sec 10 3 Chest Push Up 60 sec 10 3 Lower Legs Standing Calf Raises 60 sec 10 3

Thursday Back Biceps

Muscle Exercise Name Timer Reps Sets Track Back Wide Grip Lat Pulldown 60 sec 8 3 Back Dumbbell One Arm Row 60 sec 10 3 Back Reverse Grip Lat Pull Down 60 sec 10 3 Back Dumbbell Bent Over Row 60 sec 8 3 Back Barbell Bent Over Row 60 sec 8 3 Biceps Dumbbell Alternate Bicep Curl 60 sec 10 3 Biceps Barbell Curl 60 sec 8 3 Forearms Barbell Reverse Preacher Curls 60 sec 8 3 Biceps Barbell Close Grip Preacher Curl 60 sec 8 3 Back Cable Seated Row 60 sec 8 3 Back Hyperextensions - Back Extensions 60 sec 8 3 Back Close Grip Front Lat Pulldown 60 sec 10 3 Biceps Dumbbell Alternate Hammer Curl 60 sec 10 3

Friday Shouldrs Traps

Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Shoulder Press 60 sec 8 3 Shoulders Dumbbell Standing Press 60 sec 8 3 Shoulders Dumbbell Lateral Raise 60 sec 8 3 Shoulders Dumbbell Arnold Press 60 sec 8 3 Shoulders Dumbbell Front Raise 60 sec 10 3 Shoulders Machine Reverse Flyes 60 sec 8 3 Shoulders Machine Shoulder Press 60 sec 8 3 Shoulders Dumbbell Bent Over Delt Raise 60 sec 8 3 Shoulders Dumbbell Shoulder Press 60 sec 10 3 Triceps Dip 60 sec 10 3

Saturday Cardio Abs
Muscle Exercise Name Timer Reps Sets Track Abs Air Bike 60 sec 8 3 Abs Decline Crunch 60 sec 8 3 Abs Leg Raise 60 sec 8 3 Abs Hanging Leg Raise 60 sec 8 3 Abs Crunches 60 sec 8 3 Abs Reverse Crunch 60 sec 8 3 Abs Plank 60 sec - 3 Abs Barbell Ab Rollout on Knees 60 sec 8 3 Abs Air Bike 60 sec 10 3

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