Day 1 total body
Muscle Exercise Name Timer Reps Sets Track Glutes Smith Machine Lunge 60 sec 8 3 Abs Ab Crunch Machine 60 sec 8 3 Triceps Barbell Triceps Extension 30 sec 8 3 Chest Dumbbell Fly 30 sec 8 3 Biceps Dumbbell Alternate Hammer Curl 60 sec 8 3 Shoulders Dumbbell Front Raise 30 sec 8 3 Chest Dumbbell Incline Bench Press 30 sec 8 3 Chest Barbell Incline Bench Press 60 sec 8 3

Day 2 full body 2

Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 60 sec 8 3 Biceps Bicep Curl Machine 60 sec 8 3 Triceps Barbell Close Grip Bench Press 60 sec 8 3 Back Reverse Grip Lat Pull Down 60 sec 8 3 Shoulders Barbell Shoulder Press 60 sec 8 3 Abs Ab Crunch Machine 60 sec 8 3 Chest Barbell Bench Press 60 sec 8 3 Chest Dumbbell Bench Press 60 sec 8 3 Shoulders Dumbbell Shoulder Press 60 sec 8 3 Back Wide Grip Lat Pulldown 60 sec 8 3

Day 3 TOTAL BODY

Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Full Squat 60 sec 8 3 Shoulders Barbell Up Right Row 60 sec 8 3 Back Machine Lat Pull Down 60 sec 8 3 Chest Barbell Wide Grip Decline Bench Press 60 sec 8 3 Lower Legs Standing Calf Raises 45 sec 15 3 Back Hyperextensions - Back Extensions 60 sec 20 3 Chest Barbell Bench Press 60 sec 8 3 Back Nautilus Row 60 sec 8 3 Back hammer strength row 60 sec 8 3 Abs Weight Plate Side Bend 60 sec 8 3 Biceps Cable Close Grip Curl 60 sec 8 3

Day 4 B2
Muscle Exercise Name Timer Reps Sets Track Upper Legs Leg Press 60 sec 8 3 Biceps Bicep Curl Machine 60 sec 8 3 Triceps Barbell Close Grip Bench Press 60 sec 8 3 Back Reverse Grip Lat Pull Down 60 sec 8 3 Shoulders Barbell Shoulder Press 60 sec 8 3 Chest Dumbbell Incline Bench Press 60 sec 8 3

Day 5 B3
Muscle Exercise Name Timer Reps Sets Track Glutes Smith Machine Lunge 60 sec 8 3 Back Cable Elevated Rows 60 sec 8 3 Triceps Dip 60 sec 8 3 Biceps Dumbbell Alternate Bicep Curl 60 sec 8 3 Chest Dumbbell Fly 60 sec 8 3

Day 6 1-B
Muscle Exercise Name Timer Reps Sets Track Abs Ab Crunch Machine 60 sec 8 3 Back Dumbbell One Arm Row 60 sec 8 3 Chest Cable Cross Over 60 sec 8 3 Shoulders Dumbbell Alternate Lying Reverse Fly 60 sec 8 3 Triceps Cable Reverse Grip Low Tricep Kickback 60 sec 8 3 Glutes One Leg 45 Degree Leg Press 60 sec 8 3

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