Day 1 Legs

Muscle Exercise Name Timer Reps Sets Track Upper Legs Smith Machine Squat 60 sec 12,12,10,8 4 Lower Legs Smith Machine Reverse Calf Raises 60 sec 12,12,10,8 4 Upper Legs Dumbbell Lunges 60 sec 12,12,10,8 4 Upper Legs Seated Leg Curl with One Leg 0 sec 8 3 Upper Legs Leg Extensions 0 sec 8 3 Upper Legs Seated Leg Curl with One Leg 60 sec 8 3 Upper Legs Leg Extensions 60 sec 8 3 Upper Legs Thigh Abductor 60 sec 12,12,10,8 4 Upper Legs Thigh Adductor 60 sec 12,12,10,8 4

Day 2 Back and Triceps

Muscle Exercise Name Timer Reps Sets Track Back Cable Seated Row 30 sec 12,12,10,8 3 Triceps Triceps Pushdown V Bar 60 sec 8 3 Back Cable Parallel Lat Pulldown 45 sec 12,5,5,5,5 5 Triceps Cable Rope Triceps Pushdown 45 sec 12,5,5,5,5 5 Back Barbell Reverse Grip Bent Over Row 60 sec 12,12,10,8 4 Triceps Cable Reverse Grip Triceps Pushdown 60 sec 12,12,10,8 4 Back Smith Machine Deadlift 60 sec 12,12,10,8 4

Day 3 Biceps and Shoulders

Muscle Exercise Name Timer Reps Sets Track Biceps EZ-Bar Curl 30 sec 12,12,10,8 4 Shoulders Dumbbell Lateral Raise 30 sec 12,12,10,8 4 Biceps Hammer Curls with Rope 45 sec 5 5 Shoulders Cable front raise 45 sec 5 5 Biceps Reverse Cable Curl 0 sec 8 4 Shoulders Seated reverse fly 0 sec 8 4 Biceps Reverse Cable Curl 45 sec 8 3 Shoulders Seated reverse fly 60 sec 8 3 Biceps Twisting Standing Dumbbell Curl 60 sec 30 2 Shoulders Smith Machine Shrug 0 sec 8 4

Day 4 Chest and Abs
Muscle Exercise Name Timer Reps Sets Track Chest Dumbbell Incline Bench Press 30 sec 12,12,10,8 4 Chest Dumbbell Incline Fly 30 sec 12,12,10,8 4 Chest Dumbbell Bench Press 45 sec 12,12,10,8 4 Chest Dumbbell Fly 45 sec 12,12,10,8 4 Chest Dumbbell Decline Bench Press 60 sec 12,12,10,8 4 Chest Dumbbell Decline Fly 60 sec 12,12,10,8 4

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