Monday Running and HIIT
Muscle Exercise Name Timer Reps Sets Track Cardio Running 60 min - - Cardio Walking 60 min - -

Tuesday Running and Chest,Triceps,Shoulder

Muscle Exercise Name Timer Reps Sets Track Cardio Running 60 min - - Cardio Walking 60 min - - Chest Barbell Bench Press 60 sec 12 3 Chest Push Up 60 sec 12 3 Chest Wide Hand Pushup 60 sec 12 3 Triceps Dip 60 sec 12 3 Triceps Barbell Close Grip Bench Press 60 sec 12 3 Triceps Bench Dip 60 sec 12 3 Shoulders Dumbbell Shoulder Press 60 sec 12 3 Shoulders Barbell Standing Military Press 60 sec 12 3 Shoulders Barbell Front Raise 60 sec 12 3

Wednesday Running
Muscle Exercise Name Timer Reps Sets Track Cardio Running 60 min - - Cardio Walking 60 min - -

Thursday Running and HIIT
Muscle Exercise Name Timer Reps Sets Track Cardio Walking 60 min - - Cardio Running 60 min - - Cardio Boxing 60 min - -

Friday Running and Biceps and back
Muscle Exercise Name Timer Reps Sets Track Cardio Running 60 min - - Cardio Walking 60 min - - Back Pull Ups 60 sec 12 3 Back Chin Up 60 sec 12 3 Biceps Barbell Curl 60 sec 12 3 Biceps Dumbbell Alternate Hammer Curl 60 sec 12 3 Back Barbell Deadlift 60 sec 12 3

ANY Legs and HIIT
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 12 3 Upper Legs Leg Press 60 sec 12 3 Lower Legs Hack Calf Raise 60 sec 12 3 Upper Legs Lying Leg Curls 60 sec 12 3 Upper Legs Barbell Front Squat 60 sec 12 3

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