Day 1 leg

Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 45 sec 12 4 Upper Legs Dumbbell Walking Lunges 45 sec 10 4 Upper Legs Dumbbell Step Ups 45 sec 12 4 Upper Legs Side Step Up 45 sec 12 4 Lower Legs Standing Calf Raises 45 sec 12 4 Upper Legs Quad Stretch 45 sec - 4 Upper Legs Runner's Stretch 45 sec - 4 Upper Legs Kneeling Hip Flexor 45 sec - 4 Upper Legs Seated Floor Hamstring Stretch 45 sec - 4

Day 2 rest

Day 3 chest and arms

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 45 sec 12 4 Chest Machine Fly 45 sec 12 4 Chest Dumbbell Fly 45 sec 12 4 Biceps Dumbbell Incline Curl 45 sec 12 4 Biceps Dumbbell Concentration Curls 45 sec 12 4 Triceps Dumbbell Standing Triceps Extension 45 sec 12 4 Triceps Bench Dip 45 sec 12 4 Chest Push Up 45 sec 12 4 Triceps Tricep Stretch 45 sec - 4 Chest Dynamic Chest Stretch 45 sec - 4 Biceps Standing Biceps Stretch 45 sec 12 4

Day 3 rest

Day 4 Back and Shoulder.
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 45 sec 12 4 Back Wide Grip Lat Pulldown 45 sec 12 4 Back Dumbbell One Arm Row 45 sec 12 4 Shoulders Dumbbell Lateral Raise 45 sec 12 4 Shoulders Dumbbell Shoulder Shrug 45 sec 12 4 Shoulders Dumbbell Arnold Press 45 sec 12 4 Back Upper Back Stretch 45 sec 12 4 Shoulders Shoulder Stretch 45 sec - 4

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