Day 1 Shoulders Arms

Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Standing Military Press 90 sec 10 3 Shoulders Barbell Wide Grip Upright Row 90 sec 10 3 Shoulders Dumbbell Alternating Standing Press 30 sec 10 3 Shoulders Dambbell Two Arm Rear Dealt Row 90 sec 10 3 Biceps Dumbbell Incline Hammer Curls 60 sec 10 3 Triceps EZ Bar Decline Triceps Extension 60 sec 10 3 Biceps Barbell Spider Curl 60 sec 10 3 Triceps Cable Rope Triceps Pushdown 60 sec 10 3

Day 2 Legs Waist
Muscle Exercise Name Timer Reps Sets Track Abs Air Bike 30 sec 20 3 Upper Legs Barbell Full Squat 180 sec 20,15,10,8,7 5 Upper Legs Barbell Snatch Deadlift 180 sec 20,15,10,8,7 5 Abs Cable Crunch 30 sec 10 3 Abs Knee Hip Raise On Parallel Bars 60 sec 10 3 Lower Legs Smith Machine Calf Raise 30 sec 10 3 Lower Legs Seated Calf Raise 60 sec 10 3

Day 4 Back Chest
Muscle Exercise Name Timer Reps Sets Track Back Weighted Pull Ups 120 sec 10 4 Chest Dumbbell Incline Bench Press 120 sec 10 4 Back Barbell Reverse Grip Bent Over Row 120 sec 10 2 Chest Barbell Bench Press 120 sec 10 2 Back Dumbbell One Arm Row 120 sec 10 2 Chest Dumbbell Bench Press 120 sec 10 2 Back Cable Straight Arm Push Down 90 sec 10 2 Chest Cable Inner Chest Press 90 sec 10 2

Day 7 Start a New Circle

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