Monday Chest & Back
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Incline Bench Press 90 sec 7 3 Back Weighted Pull Ups 90 sec 7 3 Chest Dumbbell Incline Bench Press 90 sec 7 2 Back Chin Up 90 sec 7 2 Chest Dumbbell Bench Press 90 sec 7 2 Back Dumbbell One Arm Row 90 sec 7 2 Chest Cable Inner Chest Press 60 sec 7 2 Back Cable Straight Arm Push Down 60 sec 7 2

Tuesday Interval Cardio
Muscle Exercise Name Timer Reps Sets Track Cardio Jump Rope 5 min - - Abs Air Bike 60 sec 50 3 Cardio Running 20 min - - Cardio Indoor Cycling 10 min - - Cardio Swimming 20 min - -

Wednesday Legs & Abs

Muscle Exercise Name Timer Reps Sets Track Abs Air Bike 60 sec 30 3 Upper Legs Barbell Full Squat 180 sec 7 3 Upper Legs Barbell Clean Deadlift 180 sec 7 3 Upper Legs Leg Press Machine 120 sec 7 3 Upper Legs Barbell Stiff-Legged Deadlift 120 sec 7 3 Lower Legs Barbell Standing Calf Raise 0 sec 10 2 Lower Legs Barbell Seated Calf Raise 0 sec 10 2 Abs Cable Crunch 0 sec 10 3 Abs Hanging Leg Raise 0 sec 10 3

Thursday Shoulders

Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Standing Military Press 0 sec 5 3 Shoulders Barbell Shoulder Press 90 sec 2 3 Shoulders Barbell Up Right Row 0 sec 5 3 Shoulders Barbell Rear Delt Row 90 sec 2 3 Shoulders Dumbbell Shoulder Press 0 sec 7 2 Shoulders Dambbell Two Arm Rear Dealt Row 90 sec 7 2 Shoulders Dumbbell Lateral Raise 0 sec 7 2 Shoulders Dumbbell Bent Over Delt Raise 60 sec 7 2

Friday Interval Cardio
Muscle Exercise Name Timer Reps Sets Track Cardio Jump Rope 5 min - - Abs Air Bike 60 sec 50 3 Cardio Running 20 min - - Cardio Indoor Cycling 10 min - - Cardio Swimming 20 min - -

Saturday Arms
Muscle Exercise Name Timer Reps Sets Track Biceps Barbell Curl 60 sec 7 3 Triceps Barbell JM Press 60 sec 7 3 Biceps Dumbbell Incline Curl 60 sec 7 2 Triceps EZ Bar Decline Triceps Extension 60 sec 7 2 Biceps Dumbbell Zottman Curl 60 sec 7 2 Triceps Dumbbell Incline Two Arm Extension 60 sec 7 2 Forearms Barbell EZ Bar Reverse Grip Curl 60 sec 7 2 Triceps Cable Rope Triceps Pushdown 60 sec 7 2

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