Day 1 LEG
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 20 sec 15 4 Upper Legs Leg Press Machine 20 sec 12 4 Upper Legs Dumbbell Lunges 20 sec 12 4 Upper Legs Leg Extensions 20 sec 12 4 Upper Legs Lying Leg Curls 20 sec 12 4 Lower Legs Barbell Standing Calf Raise 20 sec 15 4

Day 2 CHEST+BICEPS

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 20 sec 12 4 Chest Dumbbell Fly 20 sec 12 4 Chest Smith Machine Incline Bench Press 20 sec 12 4 Chest Cable Cross Over 20 sec 12 4 Chest Smith Machine Decline Bench Press 20 sec 12 4 Chest Cable Lower Chest Raise 20 sec 12 4 Biceps Barbell Curl 20 sec 12 4 Biceps Dumbbell Incline Curl 20 sec 12 4 Biceps Barbell Preacher Curl 20 sec 12 4 Biceps Dumbbell Hammer Curls 20 sec 12 4

Day 3 BACK+TRICEPS

Muscle Exercise Name Timer Reps Sets Track Back Wide Grip Lat Pulldown 20 sec 12 4 Back Cable Seated Row 20 sec 12 4 Back Dumbbell One Arm Row 20 sec 12 4 Back Cable Straight Arm Push Down 20 sec 12 4 Back Reverse Grip Lat Pull Down 20 sec 12 4 Triceps EZ Bar Decline Close Grip Skull Crusher 20 sec 12 4 Triceps Cable Rope Triceps Pushdown 20 sec 12 4 Triceps Dumbbell One Arm Triceps Extension 20 sec 12 4 Triceps Bench Dip 20 sec 12 4

Day 4 SHOULDER

Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Standing Military Press 20 sec 12 4 Shoulders Dumbbell Shoulder Press 20 sec 12 4 Shoulders Dumbbell Lateral Raise 20 sec 12 4 Shoulders Dumbbell Front Raise 20 sec 12 4 Shoulders Dumbbell Bent Over Delt Raise 20 sec 12 4 Shoulders Barbell Behind The Head Military Press 20 sec 12 4 Shoulders Dumbbell Shoulder Shrug 20 sec 12 4 Shoulders Barbell Up Right Row 20 sec 12 4

Day 5 ARMS
Muscle Exercise Name Timer Reps Sets Track Biceps EZ Bar Curl 20 sec 12 4 Triceps EZ Bar Triceps Extension 20 sec 12 4 Biceps Cable Standing Biceps Curl 20 sec 12 4 Triceps Cable Triceps Pushdown 20 sec 12 4 Biceps Dumbbell Alternate Bicep Curl 20 sec 12 4 Triceps Dumbbell Tricep Kickback 20 sec 12 4 Biceps Dumbbell Hammer Curls 20 sec 12 4 Triceps Dumbbell Seated Triceps Press 20 sec 12 4

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