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 RaiseRow in Hyperextensions Banch 90 sec 10 3 Triceps Weighted Tricep Dips 90 sec 10 3 Biceps Dumbbell Incline Hammer Curls 90 sec 10 3 Triceps EZ Bar Decline Triceps Extension 90 sec 10 3 Biceps Barbell Spider Curl 90 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 30 sec 10 3 Lower Legs Smith Machine Calf Raise 30 sec 10 3 Lower Legs Seated Calf Raise 30 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 5 Interval Cardio
Muscle Exercise Name Timer Reps Sets Track Cardio Jump Rope 5 min - - Abs Air Bike 30 sec 30 3 Cardio Interval Cardio 25 sec - - Upper Legs BoxJump 60 sec 10 5

Day 7 = Day 1

Download Workout