Monday Full-body 1
Muscle Exercise Name Timer Reps Sets Track Abs Barbell Ab Rollout on Knees 60 sec 10 3 Abs Ab Crunch Machine 60 sec 10 3 Abs Decline Bench Weighted Twist 60 sec 10 3 Back Barbell Deadlift 60 sec 10 4 Upper Legs Leg Press 60 sec 10 3 Back Cable Seated Row 60 sec 10 4 Chest Barbell Bench Press 60 sec 5 3 Chest Cable Cross Over 60 sec 10 3 Shoulders Dumbbell Front Raise 60 sec 10 3

Wednesday Full-body 2
Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 60 sec 10 4 Back Hyperextensions - Back Extensions 60 sec 10 3 Upper Legs Barbell Squat 60 sec 10 4 Upper Legs Dumbbell Lunges 60 sec 10 3 Chest Barbell Incline Bench Press 60 sec 8 4 Triceps Dip 60 sec 10 3 Shoulders Dumbbell Lateral Raise 60 sec 10 3 Biceps Barbell Curl 60 sec 10 4

Friday Full-body 3
Muscle Exercise Name Timer Reps Sets Track Abs Hanging Leg Raise 60 sec 10 3 Abs Crunches 60 sec 10 3 Abs Air Bike 60 sec 10 3 Upper Legs Leg Extensions 60 sec 10 3 Upper Legs Lying Leg Curls 60 sec 10 3 Shoulders Barbell Standing Military Press 60 sec 10 4 Chest Dumbbell Bench Press 60 sec 10 3 Chest Dumbbell Incline Bench Press 60 sec 10 3 Back Barbell Bent Over Row 60 sec 10 4

Saturday Cardio
Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 60 sec 10 3 Chest Push Up 60 sec 10 3 Triceps Chest Dip 60 sec 10 3 Cardio Running 60 min - -

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