Monday Chest and Triceps

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 120 sec 8 5 Chest Barbell Incline Bench Press 120 sec 8 5 Triceps Cable Rope Overhead Triceps Extension 60 sec 8 3 Triceps Cable Rope Triceps Pushdown 60 sec 8 3 Chest Cable High Cross Over 60 sec 8 3 Chest Cable Cross Over 60 sec 8 3 Chest Cable Lower Chest Raise 60 sec 8 3 Triceps Cable Tricep Kickback 60 sec 8 3 Abs Barbell Ab Rollout on Knees 60 sec 8 3

Wednesday Back and Biceps

Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 120 sec 8 5 Back Barbell Good Morning 60 sec 8 3 Back Barbell Bent Over Row 60 sec 8 3 Biceps Barbell Curl 60 sec 8 3 Back Machine Lat Pull Down 60 sec 8 3 Back Reverse Grip Machine Lat Pull Down 60 sec 8 3 Biceps Dumbbell Alternate Hammer Curl 60 sec 8 3 Biceps Dumbbell Concentration Curls 60 sec 8 3 Abs Barbell Ab Rollout on Knees 60 sec 8 3

Friday Legs and Shoulders

Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 120 sec 8 5 Shoulders Barbell Standing Military Press 120 sec 8 5 Shoulders Barbell Shrug 60 sec 8 3 Upper Legs Leg Press Machine 60 sec 8 3 Lower Legs Calf Press On Leg Press 60 sec 8 3 Upper Legs Lying Leg Curls 60 sec 8 3 Upper Legs Leg Extensions 60 sec 8 3 Shoulders Dumbbell Arnold Press 60 sec 8 3 Shoulders Dumbbell Front Raise 60 sec 8 3 Shoulders Dumbbell Lateral Raise 60 sec 8 3

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