Day 1 Legs
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 90 sec 10,10,8,8 4 Upper Legs Barbell Lunge 60 sec 10,10,8,6 4 Upper Legs Dumbbell Stiff-Legged Deadlift 60 sec 12,10,8 3 Upper Legs Dumbbell Stiff-Legged Deadlift Drop Set 60 sec 8 1 Upper Legs Seated Leg Curl 1 sec 15,12,10,8 4 Upper Legs Lying Leg Curls 60 sec 15,12,10,8 4

Day 2 Chest+Biceps

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 60 sec 10,10,8,6,6 5 Chest Dumbbell Incline Bench Press 60 sec 10 3 Chest Dumbbell Incline Fly 60 sec 10 3 Chest Cable Cross Over 1 sec 12 4 Triceps Weighted Tricep Dips 60 sec 12 4 Biceps Dumbbell Alternate Bicep Curl 60 sec 12,10,8,8 4 Biceps EZ-Bar Curl 21(7Low-7High-7Full) 60 sec 21 3 Biceps Dumbbell Hammer Curls 60 sec 12,10,8 3

Day 3 Back
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 90 sec 12,10,8,6 4 Back Weighted Pull Ups 60 sec 12,10,8,6 4 Back T Bar Row 60 sec 12,10,8 3 Back Dumbbell Bent Over Row 60 sec 15,12,10 3 Back Cable V Bar Pull Down 60 sec 8 3 Back Cable Straight Arm Push Down 60 sec 12 3 Shoulders Dumbbell Shoulder Shrug 1 sec 15 4 Lower Legs Standing Calf Raises 60 sec 15 4

Day 4 Shoulders+Triceps

Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Shoulder Press 60 sec 10,8,8,6 4 Shoulders Barbell Shoulder Press Drop Set 60 sec 6 1 Shoulders Dumbbell Front Raise 60 sec 12,10,8,8 4 Shoulders Barbell Up Right Row 1 sec 12,10,8 3 Shoulders Dumbbell Lateral Raise 60 sec 12,10,8 3 Shoulders Machine Reverse Flyes 45 sec 12 4 Triceps Smith Machine Reverse Close Grip Bench Press 60 sec 12,10,8,8 4 Triceps EZ Bar Triceps Extension 60 sec 10,10,8 3 Triceps Cable Rope Triceps Pushdown 21's 60 sec 21 4

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