Monday PullDay
Muscle Exercise Name Timer Reps Sets Track Back Weighted Pull Ups 180 sec 7 3 Back Close Grip Chin Up 180 sec 7 2 Back Barbell Bent Over Row 180 sec 7 3 Shoulders Barbell Up Right Row 120 sec 7 3 Shoulders Dumbbell Rear Delt Row 120 sec 7 2

Wednesday LegsDay
Muscle Exercise Name Timer Reps Sets Track Abs Air Bike 30 sec 20 3 Upper Legs Barbell Full Squat 180 sec 7 3 Upper Legs Barbell Clean Deadlift 180 sec 7 3 Upper Legs Leg Press Machine 180 sec 7 2 Upper Legs Barbell Stiff-Legged Deadlift 120 sec 7 2 Lower Legs Barbell Standing Calf Raise 0 sec 10 2 Lower Legs Barbell Seated Calf Raise 0 sec 10 2

Friday PushDay
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 180 sec 7 3 Chest Dumbbell Incline Bench Press 180 sec 7 3 Triceps Chest Dip 180 sec 7 2 Shoulders Barbell Standing Military Press 120 sec 7 3 Shoulders Dumbbell Shoulder Press 120 sec 7 2

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