Monday Deadlift, Chest, and Shoulders
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Sumo Deadlift 180 sec 6 3 Chest Barbell Bench Press 180 sec 6 4 Chest Barbell Incline Bench Press 150 sec 6 3 Shoulders Barbell Shoulder Press 60 sec 6 3 Triceps Dip 60 sec 8 3 Shoulders Dumbbell Shoulder Shrug 60 sec 8 3

Tuesday Back and Biceps
Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 120 sec 10 3 Back Barbell Bent Over Row 120 sec 6 3 Back Cable Seated Row 120 sec 8 3 Biceps Dumbbell Alternate Bicep Curl 60 sec 8 3 Biceps Barbell Curl 60 sec 8 3 Biceps Cable Rope Hammer Curls 60 sec 8 3 Forearms Farmer's Carry 120 sec 8 3 Cardio Rowing 5 min - - Chest Burpees 120 sec 8 3 Cardio Heavy Punching Bag 5 sec - -

Wednesday Leg Day 1
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 180 sec 6 3 Upper Legs Barbell Front Squat 120 sec 8 3 Back Dumbbell Deadlift 60 sec 8 3 Upper Legs Barbell Single Leg Squat 60 sec 8 3 Abs Hanging Leg Raise 45 sec 8 3 Chest Burpees 120 sec 8 3 Abs Air Bike 120 sec 8 3 Upper Legs Stair Jumps 120 sec 8 3

Thursday Chest and Triceps

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Incline Bench Press 180 sec 6 3 Chest Barbell Bench Press 180 sec 6 3 Triceps EZ Bar Lying Close Grip Behind the Head Triceps Extension 90 sec 8 3 Triceps Barbell Close Grip Bench Press 90 sec 8 3 Triceps Cable Rope Triceps Pushdown 60 sec 8 3 Shoulders Barbell Push Press 60 sec 6 3 Upper Legs Mountain Climbers 120 sec 8 3 Upper Legs Freehand Jump Squat 120 sec 8 3 Abs Air Bike 120 sec 8 3

Friday Leg Day 2
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Sumo Deadlift 180 sec 6 3 Upper Legs Barbell Squat 180 sec 8 3 Glutes Barbell Hip Thrust 120 sec 8 3 Lower Legs Seated Calf Raise 120 sec 8 3

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