Monday CHEST WORKOUT #1
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 120 sec 6 3 Chest Barbell Incline Bench Press 120 sec 6 3 Chest Dumbbell Incline Bench Press 120 sec 6 3 Triceps EZ Bar Decline Close Grip Skull Crusher 120 sec 6 3

Tuesday BACK AND BICEPS
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 120 sec 6 3 Back Dumbbell One Arm Row 120 sec 6 3 Back Wide Grip Lat Pulldown 120 sec 6 3 Biceps Dumbbell Alternate Hammer Curl 120 sec 6 3 Lower Legs Standing Calf Raises 120 sec 6 3

Wednesday CHEST WORKOUT #2
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Wide Reverse Grip Bench Press 120 sec 6 3 Chest Barbell Bench Press 120 sec 6 3 Triceps Dip 120 sec 6 3 Chest Cable Lower Chest Raise 120 sec 6 3

Thursday LEGS AND ABS
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 120 sec 6 3 Upper Legs Leg Press 120 sec 6 3 Upper Legs Seated Leg Curl 120 sec 6 3 Lower Legs Seated Calf Raise 120 sec 6 3 Abs Cable Crunch 120 sec 6 3

Friday CHEST WORKOUT #3
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 120 sec 6 3 Chest Dumbbell Incline Bench Press 120 sec 6 3 Triceps Barbell Close Grip Bench Press 120 sec 6 3 Triceps Cable Triceps Pushdown 120 sec 6 3

Saturday SHOULDERS AND BICEPS
Muscle Exercise Name Timer Reps Sets Track Shoulders Dumbbell Shoulder Press 120 sec 6 3 Shoulders Dumbbell Lateral Raise 120 sec 6 3 Shoulders Dumbbell Rear Delt Row 120 sec 6 3 Biceps Barbell Curl 120 sec 6 3 Abs Parallel Bar Leg Raise 120 sec 6 3

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