Monday LEGS
Muscle Exercise Name Timer Reps Sets Track Upper Legs Leg Press 60 sec 5 5 Upper Legs Leg Extensions 60 sec 8 5 Upper Legs Dumbbell Lunges 60 sec 8 5 Upper Legs Lying Leg Curls 60 sec 8 5 Lower Legs Standing Calf Raises 60 sec 8 5

Tuesday ARMS

Muscle Exercise Name Timer Reps Sets Track Triceps Cable Rope Triceps Pushdown 60 sec 8 5 Triceps Cable One Arm Tricep Extension 60 sec 8 5 Triceps Dumbbell Seated Triceps Press 60 sec 5 5 Triceps Machine Triceps Extension 60 sec 8 5 Biceps Barbell Close Grip Preacher Curl 60 sec 5 5 Biceps Barbell Bicep Drag Curl 60 sec 5 5 Biceps Dumbbell Incline Curl 60 sec 8 5 Biceps Bicep Curl Machine 60 sec 8 5

Wednesday CHEST AND BACK
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 60 sec 5 5 Chest Leverage Incline Chest Press 60 sec 5 5 Chest Dumbbell Incline Bench Press 60 sec 8 5 Chest Machine Fly 60 sec 8 5 Back Barbell Rack Pulls 60 sec 5 5 Back T Bar Row 60 sec 5 5 Back Wide Grip Lat Pulldown 60 sec 8 5 Back Dumbbell One Arm Row 60 sec 8 5

Thursday SHOULDERS DELTS AND TRAPS
Muscle Exercise Name Timer Reps Sets Track Shoulders Dumbbell Arnold Press 60 sec 5 5 Shoulders Barbell Standing Military Press 60 sec 5 5 Shoulders Dumbbell Front Raise 60 sec 8 5 Shoulders Dumbbell Seated Bent Over Reverse Fly 60 sec 8 5 Shoulders Machine Reverse Flyes 60 sec 8 5 Shoulders Barbell Up Right Row 60 sec 5 5 Shoulders Dumbbell Shoulder Shrug 60 sec 8 5

Friday LEGS
Muscle Exercise Name Timer Reps Sets Track Upper Legs Leg Press 60 sec 5 5 Upper Legs Leg Extensions 60 sec 8 5 Upper Legs Dumbbell Lunges 60 sec 8 5 Upper Legs Lying Leg Curls 60 sec 8 5 Lower Legs Standing Calf Raises 60 sec 8 5

Saturday CHEST AND BACK
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Decline Bench Press 60 sec 5 5 Chest Dumbbell Bench Press 60 sec 8 5 Chest Dumbbell Incline Bench Press 60 sec 8 5 Chest Leverage Incline Chest Press 60 sec 5 5 Back Barbell Rack Pulls 60 sec 5 5 Back Cable Seated Row 60 sec 8 5 Back Dumbbell One Arm Row 60 sec 8 5 Back Wide Grip Lat Pulldown 60 sec 8 5

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