Day 1 Chest-Biceps & Core:

Muscle Exercise Name Timer Reps Sets Track Chest Smith Machine Wide Grip Bench Press 60 sec 9,8,7,6 4 Chest Dumbbell Incline Bench Press 60 sec 10,10,8,8 4 Chest Dumbbell Incline Fly 60 sec 15,15,12,12 4 Abs Decline Crunch 60 sec 30,30,30 3 Chest Cable High Cross Over 60 sec 20,15,15 3 Biceps Dumbbell Prone Incline Biceps Curl 60 sec 16,14,12,10 4 Biceps EZ Bar Curl 60 sec 1,12,10,8 4 Abs Hanging Leg Raise 60 sec 20,20,20 3 Biceps Cable Standing One Arm Bicep Curl 60 sec 15,15,15 3 Biceps Dumbbell Flexor Incline Curl 60 sec 10,10,8,8 4 Biceps Dumbbell Hammer Curls 60 sec 20,15,15 3 Abs Cable Crunch 60 sec 30,30,30 3 Abs Oblique Crunches 60 sec 30,30,30 3 Abs Cable Wood Chops 60 sec 30,30,30 3 Back Hyperextensions - Back Extensions 60 sec 30,30,30 3

Day 2 Quads-Glutes-Hamstrings & Calves:

Muscle Exercise Name Timer Reps Sets Track Upper Legs Smith Machine Squat 60 sec 9,8,7,6 4 Upper Legs Leg Press with Wide Stance 60 sec 10,10,8,8 4 Lower Legs Calf Press On Leg Press 60 sec 20,20,15,15 4 Upper Legs Leg Extensions 60 sec 20,16,14,12 4 Upper Legs Lying Leg Curls 60 sec 20,18,16,14 4 Lower Legs Standing Calf Raises 60 sec 20,20,15,15 4 Upper Legs Smith Machine Hack Squat 60 sec 20,18,15,12 4 Upper Legs Smith Machine Stiff Legged Deadlift 60 sec 5,12,12 3 Lower Legs Seated Calf Raise 60 sec 20,15,15 3

Day 3 Stretching & Cardio Training:

Day 4 Shoulders-Traps & Core:

Muscle Exercise Name Timer Reps Sets Track Shoulders Smith Machine Shoulder Press 60 sec 9,8,7,6 4 Shoulders Smith Machine Upright Row 60 sec 12,10,8,8 4 Shoulders Dumbbell Lateral Raise 60 sec 15,12,12 3 Shoulders Cable Reverse Fly 60 sec 20,16,14 3 Shoulders Dumbbell Seated Dublin Press 60 sec 9,8,7 3 Shoulders Smith Machine Shrug 60 sec 15,12,10,10 3 Shoulders Smith Machine Rear Delt Row 60 sec 10,10,8 3 Abs Decline Crunch 60 sec 30,30,30 3 Abs Ab Crunch Machine 60 sec 30,30,30 3 Abs Cable Wood Chops 60 sec 30,30,30 3 Abs Hanging Leg Raise 60 sec 20,20,20 3 Back Hyperextensions - Back Extensions 60 sec 30,30,30 3

Day 5 Back-Triceps & Calves:

Muscle Exercise Name Timer Reps Sets Track Back Wide Grip Lat Pulldown 60 sec 12,10,8,8 4 Triceps Cable Triceps Pushdown 60 sec 15,15,12,10 4 Back Dumbbell Bent Over Row 60 sec 12,10,8,8 4 Chest Dumbbell Bent Arm Pullover 60 sec 20,15,15 3 Triceps Dumbbell Incline Two Arm Extension 60 sec 20,15,12,10 4 Back Cable Straight Arm Push Down 60 sec 15,12,12 3 Lower Legs Calf Press on Leg Press Machine 60 sec 20,20,15,15 4 Back Cable Underhand Pull Down 60 sec 15,12,12 3 Triceps Smith Machine Reverse Close Grip Bench Press 60 sec 9,8,7,6 4 Lower Legs Seated Calf Raise 60 sec 20,15,15 3 Triceps Machine Assisted Dip 60 sec 20,20,15,15 4 Lower Legs Standing Calf Raises 60 sec 20,20,15,15 4

Day 6 Cycling & Stretching:

Day 7 REST DAY:

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