Monday Upper Body

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 90 sec 12,12,12 3 Chest Dumbbell Decline Press 90 sec 12,12,12 3 Back Barbell Deadlift 90 sec 12,12,12 3 Back Close Grip Reverse Lat Pull Down 90 sec 12,12,12 3 Biceps Barbell Curl 90 sec 12,12 2 Triceps Cable High Pulley Overhead Tricep Extension 90 sec 12,12 2 Biceps Cable Concentration Curl 90 sec 8 3 Shoulders Dumbbell Shoulder Press 90 sec 12,12,12 3 Shoulders Dumbbell Lateral Raise 90 sec 12,12,12 3

Tuesday Lower Boddy
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Full Squat 90 sec 12,12,12 3 Upper Legs Leg Press 90 sec 12,12,12 3 Upper Legs Leg Extensions 90 sec 12,12,12 3 Lower Legs Barbell Seated Calf Raise 90 sec 12,12,12 3 Lower Legs Dumbell Standing One Leg Calf Raise 60 sec 12,12,12 3 Abs Cable Crunch 90 sec 15,15,15 3 Back Hyperextensions - Back Extensions 90 sec 12,12,12 3

Wednesday OFF

Thursday Push: Chest + Tricep + Shoulder

Muscle Exercise Name Timer Reps Sets Track Chest Dumbbell Incline Bench Press 90 sec 16,16,16 3 Chest Cable Lower Chest Raise 90 sec 16,16,16 3 Chest Dumbbell Fly 90 sec 16,16,16 3 Chest Push Up with Feet Elevated 90 sec 16,16,16 3 Triceps Dip 90 sec 10,10 3 Triceps EZ Bar Triceps Extension 10 sec 12,12,12 3 Triceps Triceps Pushdown V Bar 90 sec 12,12,12 3 Shoulders Dumbbell Standing Alternate Press 90 sec 16,16,16 3 Shoulders Barbell Shoulder Press 60 sec 8 3 Abs Barbell Press Sit Up 90 sec 15,15,15 3

Friday Pull: Back + Bicep + Shoulder + Lower Back

Muscle Exercise Name Timer Reps Sets Track Back T Bar Row 90 sec 16,16,16 3 Back Kettlebell Alternating Renegade Row 90 sec 16,16,16 3 Back Cable Rope Lat Pull Down 90 sec 16,16,16 3 Back Wide Grip Lat Pulldown 90 sec 16,16,16 3 Biceps Barbell Curl 90 sec 12,12,12 3 Biceps Dumbbell Alternate Incline Curl 90 sec 12,12 2 Biceps Cable Concentration Curl 90 sec 12,12,12 3 Shoulders Cable Rope Face Pull 90 sec 12,12,12 3 Shoulders Dumbbell Alternate Bent Over Reverse Fly 90 sec 16,16,16 3 Back Hyperextensions - Back Extensions 90 sec 15,15,15 3

Saturday Legs: Legs + Hamstrings

Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Full Squat 90 sec 12,12,5,5,5,5,5 7 Upper Legs Dumbbell Lunges 90 sec 12,12,12 3 Lower Legs Seated Calf Raise 60 sec 15,15,15 3 Lower Legs Dumbell Standing One Leg Calf Raise 60 sec 15,15,15 3 Triceps Machine Assisted Dip 90 sec 10 3 Triceps Cable Rope High Pulley Overhead Tricep Extension 10 sec 12,12,12 3 Triceps Cable Triceps Pushdown 90 sec 12,12,12 3 Biceps Barbell Curl 90 sec 12,12,12 3 Biceps Cable Concentration Curl 90 sec 12,12,12 3

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