Day 1 A1

Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 35 sec 8 3 Chest Barbell Bench Press 55 sec 10 6 Chest Dumbbell Bench Press 50 sec 12 5 Chest Machine Fly 45 sec 12 5 Back Machine Lat Pull Down 50 sec 12 5 Back Dumbbell One Arm Row 40 sec 12 5 Back Cable Seated Row 45 sec 12 5 Biceps Barbell Preacher Curl 35 sec 12 4 Chest Dips for chest 50 sec 10 4 Biceps Barbell Spider Curl 35 sec 12 3 Triceps Cable Rope Triceps Pushdown 35 sec 12 3 Biceps Dumbbell Alternate Hammer Curl 35 sec 12 3 Triceps Cable Rope Overhead Triceps Extension 35 sec 12 3 Triceps Cable One Arm Tricep Extension 10 sec 12 3 Forearms Barbell Reverse Curl 10 sec 10 4 Forearms Barbell Behind The Back Wrist Curl 10 sec 15 4 Abs Cable Crunch 30 sec 15 4 Abs Hanging Leg Raise 30 sec 12 4

Day 2 BX

Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 35 sec 8 3 Upper Legs Barbell Squat 70 sec 12 7 Upper Legs Leg Press Machine 50 sec 12 4 Upper Legs Lying Leg Curls 50 sec 12 5 Upper Legs Leg Extensions 45 sec 12 4 Lower Legs Calf Press On Leg Press 10 sec 15 3 Lower Legs Bodyweight Standing Calf Raise 10 sec 15 3 Shoulders Barbell Shoulder Press 45 sec 12 5 Shoulders Dumbbell Seated Side Lateral Raise 35 sec 12 4 Shoulders Dumbbell Shoulder Press 40 sec 12 4 Shoulders Dumbbell Reverse Flyes 35 sec 12 4 Forearms Barbell Reverse Curl 10 sec 10 4 Forearms Barbell Behind The Back Wrist Curl 10 sec 15 4 Abs Cable Crunch 30 sec 15 4 Abs Hanging Leg Raise 30 sec 12 4 Upper Legs Thigh Adductor 25 sec 15 4 Back Hyperextensions - Back Extensions 25 sec 15 4

Day 3 A2

Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 35 sec 8 3 Back Wide Grip Lat Pulldown 50 sec 12 4 Upper Legs Barbell Stiff-Legged Deadlift 20 sec 12 3 Back Barbell Deadlift 60 sec 12 6 Back Barbell Bent Over Row 55 sec 12 5 Chest Barbell Incline Bench Press 55 sec 10 6 Chest Dumbbell Incline Bench Press 50 sec 12 5 Biceps Barbell Preacher Curl 35 sec 12 4 Triceps Dip 45 sec 12 4 Biceps Barbell Spider Curl 35 sec 12 3 Triceps Cable Rope Triceps Pushdown 35 sec 12 3 Biceps Dumbbell Alternate Hammer Curl 35 sec 12 3 Triceps Cable Rope Overhead Triceps Extension 35 sec 12 3 Triceps Cable One Arm Tricep Extension 10 sec 12 3 Forearms Barbell Reverse Curl 10 sec 10 4 Forearms Barbell Behind The Back Wrist Curl 10 sec 15 4 Abs Cable Crunch 30 sec 15 4 Abs Hanging Leg Raise 30 sec 12 4

Day 4 Leg press at Office
Muscle Exercise Name Timer Reps Sets Track Upper Legs Leg Press 60 sec 40 7 Chest Bench Press Machine 60 sec 12 6 Biceps Barbell Curl 30 sec 15 5 Biceps Dumbbell Alternate Bicep Curl 30 sec 15 3 Shoulders Dumbbell Standing Press 40 sec 12 4 Shoulders Dumbbell Lateral Raise 30 sec 12 4 Shoulders Dumbbell Front Raise 30 sec 12 4

Day 5 STEPPER

Muscle Exercise Name Timer Reps Sets Track Cardio Step Machine 30 min - - Back Pull Ups 35 sec 8 3 Forearms Barbell Reverse Curl 30 sec 12 4 Shoulders Dumbbell Reverse Flyes 30 sec 12 4 Forearms Barbell Behind The Back Wrist Curl 30 sec 12 4 Abs Cable Crunch 30 sec 15 4 Abs Hanging Leg Raise 30 sec 12 4 Abs Cable Wood Chops 30 sec 15 3 Back Hyperextensions - Back Extensions 25 sec 15 4 Cardio Inversion Table 10 sec - -

Day 5 TREADMILL

Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 30 min - - Back Pull Ups 35 sec 8 3 Forearms Barbell Reverse Curl 30 sec 12 4 Shoulders Dumbbell Reverse Flyes 30 sec 12 4 Forearms Barbell Behind The Back Wrist Curl 30 sec 12 4 Abs Cable Crunch 30 sec 15 4 Abs Hanging Leg Raise 30 sec 12 4 Abs Cable Wood Chops 30 sec 15 3 Back Hyperextensions - Back Extensions 25 sec 15 4 Cardio Inversion Table 10 sec - -

Day 6 Abs. at Home (Anytime)
Muscle Exercise Name Timer Reps Sets Track Glutes Bridge 20 sec - 2 Abs Leg Raise 20 sec 30 2 Abs Crunches 20 sec 20 2 Abs Plank 20 sec - 1 Glutes Bridge 20 sec - 2 Abs Leg Raise 20 sec 30 2 Abs Crunches 20 sec 20 2 Abs Plank 20 sec - 1 Glutes Bridge 20 sec - 2 Glutes Flutter Kick 20 sec 12 3

Day 6 Abs. at Home (Morning)
Muscle Exercise Name Timer Reps Sets Track Glutes Bridge 20 sec - 2 Abs Leg Raise 20 sec 30 2 Abs Crunches 20 sec 20 2 Abs Plank 20 sec - 1 Abs Leg Raise 20 sec 30 2 Abs Crunches 20 sec 20 2 Abs Plank 20 sec - 1 Glutes Bridge 20 sec - 2

Day 7 FREE STYLE
Muscle Exercise Name Timer Reps Sets Track Cardio Softball Play 30 sec - -

Day 7 Take a walk
Muscle Exercise Name Timer Reps Sets Track Cardio Walking 30 min - -

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