Monday Arms + calves
Muscle Exercise Name Timer Reps Sets Track Biceps Barbell Curl 60 sec 8 3 Biceps Dumbbell Alternate Bicep Curl 60 sec 8 3 Biceps Barbell Close Grip Preacher Curl 60 sec 8 7 Triceps EZ Bar Triceps Extension 60 sec 8 3 Triceps Dip 60 sec 8 3 Triceps Cable Rope Triceps Pushdown 60 sec 8 7 Lower Legs Seated Calf Raise 60 sec 8 3 Lower Legs Calf Press on Leg Press Machine 60 sec 8 7

Tuesday Legs
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 8 4 Upper Legs Barbell Lunge 60 sec 8 3 Upper Legs Hack Squat 60 sec 8 3 Upper Legs Leg Extensions 60 sec 8 7 Upper Legs Lying Leg Curls 60 sec 8 3 Upper Legs Kneeling Leg Curl 60 sec 8 3 Upper Legs Barbell Stiff-Legged Deadlift 60 sec 8 3 Upper Legs Seated Leg Curl 60 sec 8 7

Thursday Chest and front shoulders + abs
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Incline Bench Press 60 sec 8 3 Chest Dumbbell Incline Fly 60 sec 8 3 Chest Dumbbell Bench Press 60 sec 8 3 Chest Cable Cross Over 60 sec 8 7 Shoulders Barbell Standing Military Press 60 sec 8 3 Shoulders Weight Plate Front Raise 60 sec 8 7 Abs Hanging Leg Raise 60 sec 8 3 Abs Cable Seated Crunch 60 sec 8 7

Friday Backs + shoulders
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Sumo Deadlift 60 sec 8 3 Back Barbell Reverse Grip Bent Over Row 60 sec 8 3 Back Weighted Pull Ups 60 sec 8 3 Back Close Grip Vertical Row 60 sec 8 3 Back Machine Lat Pull Down 60 sec 8 7 Shoulders Cable One Arm Reverse Fly 60 sec 8 3 Shoulders Dumbbell Bent Over Reverse Fly 60 sec 8 7

Saturday Shoulders + biceps + glutes
Muscle Exercise Name Timer Reps Sets Track Shoulders Dumbbell Shoulder Press 60 sec 8 3 Shoulders Cable Rope Face Pull 60 sec 8 3 Shoulders Barbell Shrug 60 sec 8 3 Shoulders Machine Deltoid Raise 60 sec 8 7 Biceps Cable Rope Hammer Curls 60 sec 8 3 Biceps Dumbbell Alternate Hammer Curl 60 sec 8 7 Glutes Barbell Hip Thrust 60 sec 8 3 Upper Legs Thigh Abductor 60 sec 8 7

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