Monday Chest and Back
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 90 sec 5,5,5,5,20 5 Chest Dumbbell Incline Bench Press 90 sec 8,6,6,4 4 Chest Machine Fly 45 sec 12 9 Chest Cable Cross Over 45 sec 12 6 Back Barbell Bent Over Row 90 sec 8,6,6,4 4 Back Cable Seated Row 90 sec 8,6,6,4 4 Back One Arm Dumbell Row 90 sec 8,6,6,4 4

Tuesday Rest

Wednesday Legs
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 90 sec 10,8,6,6,4 5 Upper Legs Leg Press 90 sec 8,6,6,4 4 Upper Legs Leg Extensions 90 sec 8,6,6,4 4 Upper Legs Seated Leg Curl 90 sec 8,6,6,4 4 Lower Legs calf press machine 60 sec 12 4 Lower Legs Standing Calf Raises 60 sec 10 4

Thursday Rest

Friday Triceps and Shoulders

Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Shoulder Press 60 sec 8,6,6,6 4 Shoulders Dumbbell Arnold Press 60 sec 8,6,6,6 4 Shoulders Dumbbell Lateral Raise 60 sec 8,6,6,6 4 Shoulders Dumbbell Front Raise 60 sec 8,6,6,6 4 Triceps Barbell Close Grip Bench Press 60 sec 8,6,6,6 4 Triceps Barbell Triceps Extension 60 sec 8,6,6,6 4 Triceps Dumbbell Standing Triceps Extension 60 sec 8,6,6,6 4 Triceps Chest Dip 60 sec 10 4

Saturday Legs and Back
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 90 sec 10,8,6,6,4 5 Upper Legs Barbell Squat 90 sec 10,8,6,6,4 5 Upper Legs Leg Press 90 sec 8,6,6,4 4 Upper Legs Leg Extensions 90 sec 8,6,6,4 4 Upper Legs Seated Leg Curl 90 sec 8,6,6,4 4 Lower Legs Standing Calf Raises 90 sec 12 4

Sunday Rest

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