Day 1 BICEPS/TRICEPS/CALVES

Muscle Exercise Name Timer Reps Sets Track Biceps Barbell Curl 60 sec 12 4 Biceps Dumbbell Hammer Curls 60 sec 12 4 Biceps Cable Standing Biceps Curl 60 sec 12 7 Triceps Barbell Close Grip Bench Press 60 sec 12 4 Triceps Dumbbell Seated Triceps Press 60 sec 12 4 Triceps Cable Rope Overhead Triceps Extension 60 sec 12 7 Lower Legs Seated Calf Raise 60 sec 12 4 Lower Legs Standing Calf Raises 60 sec 12 7

Day 2 LEGS
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Deep Squat 60 sec 12 4 Upper Legs Leg Press 60 sec 12 4 Upper Legs Leg Extensions 30 sec 12 7

Day 3 CHEST/TRICEPS
Muscle Exercise Name Timer Reps Sets Track Chest Dumbbell Bench Press 60 sec 12 3 Chest Dumbbell Incline Bench Press 60 sec 12 3 Chest Cable Cross Over 30 sec 12 7 Triceps Barbell Close Grip Bench Press 60 sec 12 3 Triceps Dumbbell Seated Triceps Press 60 sec 12 3 Triceps Cable Standing Triceps Extension 30 sec 12 7

Day 4 BACK/CALVES
Muscle Exercise Name Timer Reps Sets Track Back Barbell Bent Over Row 60 sec 12 3 Back Wide Grip Lat Pulldown 60 sec 12 3 Back Cable Seated Row 30 sec 12 7 Lower Legs Standing Calf Raises 60 sec 12 3 Lower Legs Seated Calf Raise 30 sec 12 7

Day 5 SHOULDERS/BICEPS
Muscle Exercise Name Timer Reps Sets Track Shoulders Dumbbell Shoulder Press 60 sec 12 3 Shoulders Dumbbell One Arm Standing Front Raise 60 sec 12 3 Shoulders Dumbbell One Arm Side Lateral Raise 30 sec 12 7 Biceps Barbell Curl 60 sec 12 3 Biceps Dumbbell Alternate Incline Curl 60 sec 12 3 Biceps Cable Standing Curl 30 sec 12 7

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