Monday shoulders with 20 mins cardio

Muscle Exercise Name Timer Reps Sets Track Shoulders Machine Shoulder Press 60 sec 20 4 Shoulders Cable Lateral Raise 60 sec 20 4 Shoulders Cable Up Right Row 60 sec 20 4 Shoulders Cable Standing Deltoid Raise 60 sec 20 4 Shoulders Dumbbell Seated Bent Over Reverse Fly 60 sec 20 4 Shoulders Dumbbell Raise 60 sec 20 4 Shoulders Dumbbell Front Two Raise 60 sec 20 4 Shoulders Dumbbell Bent Over Delt Raise 60 sec 20 4 Shoulders Dumbbell Shoulder Shrug 60 sec 20 4 Cardio Elliptical Training 20 min - -

Tuesday back and biceps with 30 minutes cardio

Muscle Exercise Name Timer Reps Sets Track Back Wide Grip Lat Pulldown 60 sec 25 4 Back Cable V Bar Pull Down 60 sec 25 4 Back Cable Seated Row 60 sec 15 4 Back Dumbbell One Arm Row 60 sec 20 4 Back Cable Straight Arm Push Down 60 sec 20 4 Back T Bar Lying Row 60 sec 20 4 Back Machine Lat Pull Down 60 sec 25 4 Back Cable Back Incline Pushdown 60 sec 20 4 Back Cable Upper Row 60 sec 20 4 Biceps Dumbbell Alternate Hammer Curl 60 sec 20 4 Biceps Dumbbell Alternate Bicep Curl 60 sec 20 4 Cardio Elliptical Training 15 min - - Cardio Step Machine 15 min - -

Wednesday Abs, triceps & 1 hour cardio

Muscle Exercise Name Timer Reps Sets Track Abs Ab Crunch Machine 60 sec 30 3 Abs Knee Hip Raise On Parallel Bars 60 sec 30 3 Abs Cable Kneeling Pulldown 60 sec 30 3 Triceps Bench Dip 60 sec 30 4 Triceps Cable Rope Triceps Pushdown 60 sec 30 4 Triceps Cable Triceps Pushdown 60 sec 30 4 Triceps Machine Triceps Extension 60 sec 30 4 Cardio Elliptical Training 15 min - - Cardio Step Machine 15 min - - Cardio Treadmill Running 15 min - - Cardio Stationary Bike 15 min - -

Thursday chest and bicep with 30 minutes cardio

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 60 sec 15 4 Chest Barbell Decline Bench Press 60 sec 15 4 Chest Cable Inner Chest Press 60 sec 20 4 Chest Cable Lower Chest Raise 60 sec 20 4 Chest Cable Mid Chest Crossovers 60 sec 20 4 Chest Cable Upper Chest Crossovers 60 sec 20 4 Chest Machine Inner Chest Press 60 sec 20 4 Biceps Bicep Curl Machine 60 sec 30 4 Cardio Step Machine 15 min - - Cardio Elliptical Training 15 min - -

Friday legs and 15 minutes cardio
Muscle Exercise Name Timer Reps Sets Track Upper Legs Smith Machine Squat 60 sec 20 4 Upper Legs Leg Press 60 sec 20 4 Lower Legs Calf Press On Leg Press 60 sec 20 4 Upper Legs Leg Extensions 60 sec 20 4 Upper Legs Lying Leg Curls 60 sec 20 4 Lower Legs Seated Calf Raise 60 sec 20 4 Upper Legs Thigh Abductor 60 sec 20 4 Upper Legs Thigh Adductor 60 sec 20 4 Cardio Step Machine 15 min - -

Saturday biceps triceps and 75 minutes cardio

Muscle Exercise Name Timer Reps Sets Track Cardio Indoor Cycling 45 min - - Cardio Step Machine 15 min - - Cardio Elliptical Training 15 min - - Triceps Cable Rope Triceps Pushdown 60 sec 30 3 Triceps Cable Rope Overhead Triceps Extension 60 sec 30 3 Triceps Cable Triceps Pushdown 60 sec 30 3 Triceps Bench Dip 60 sec 30 3 Biceps Dumbbell Concentration Curls 60 sec 30 3 Biceps Barbell Preacher Curl 60 sec 30 3 Biceps Bicep Curl Machine 60 sec 30 3

Sunday upper body pump with abs

Muscle Exercise Name Timer Reps Sets Track Shoulders Dumbbell Lateral Raise 60 sec 20 4 Shoulders Machine Shoulder Press 60 sec 20 4 Back Wide Grip Lat Pulldown 60 sec 20 4 Back Cable V Bar Pull Down 60 sec 20 4 Biceps Barbell Preacher Curl 60 sec 20 4 Biceps Bicep Curl Machine 60 sec 20 4 Triceps Cable Rope Triceps Pushdown 60 sec 20 4 Triceps Cable Triceps Pushdown 60 sec 20 4 Chest Machine Fly 60 sec 20 4 Chest Bench Press Machine 60 sec 20 4 Abs Ab Crunch Machine 60 sec 30 3 Abs Knee Hip Raise On Parallel Bars 60 sec 30 3

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