Day 1 Push A
Muscle Exercise Name Timer Reps Sets Track Chest Dumbbell Bench Press 120 sec 8 3 Chest Dumbbell Incline Bench Press 120 sec 8 3 Triceps Cable Triceps Pushdown 60 sec 8 3 Shoulders Dumbbell Seated Side Lateral Raise 60 sec 8 3 Abs Cable Crunch 60 sec 8 3

Day 2 Pull A
Muscle Exercise Name Timer Reps Sets Track Back Weighted Pull Ups 120 sec 8 3 Back Cable V Bar Pull Down 120 sec 8 3 Back Cable Straight Arm Push Down 90 sec 8 3 Biceps Dumbbell Seated Hammer Curl 90 sec 8 3 Abs Parallel Bar Leg Raise 60 sec 8 3

Day 4 Push B
Muscle Exercise Name Timer Reps Sets Track Triceps Weighted Tricep Dips 120 sec 8 3 Triceps Cable Rope Overhead Triceps Extension 90 sec 8 3 Chest Machine Fly 90 sec 8 3 Shoulders Cable One Arm Lateral Raise 90 sec 8 4 Abs Cable Crunch 120 sec 8 3

Day 5 Pull B
Muscle Exercise Name Timer Reps Sets Track Biceps Barbell Preacher Curl 120 sec 8 3 Biceps Dumbbell Seated Hammer Curl 120 sec 8 3 Biceps Cable Standing One Arm Bicep Curl 60 sec 8 3 Back Wide Grip Lat Pulldown 120 sec 8 3 Abs Parallel Bar Leg Raise 120 sec 8 3

Day 6 Legs
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 120 sec 8 3 Upper Legs Leg Press Machine 120 sec 8 3 Upper Legs Leg Extensions 30 sec 8 2 Upper Legs Seated Leg Curl 120 sec 8 2 Lower Legs Calf Press On Leg Press 60 sec 8 3

Day 8 Push C
Muscle Exercise Name Timer Reps Sets Track Shoulders Dumbbell Shoulder Press 120 sec 8 3 Shoulders Dumbbell Front Raise 90 sec 8 3 Shoulders Cable One Arm Lateral Raise 90 sec 8 4 Chest Machine Fly 90 sec 8 3 Abs Cable Crunch 120 sec 8 3

Day 9 Pull C
Muscle Exercise Name Timer Reps Sets Track Shoulders Dumbbell Shoulder Shrug 120 sec 8 3 Shoulders Barbell Shrug 120 sec 8 3 Back Cable Seated Row 90 sec 8 3 Back Dumbell Rear Lateral 60 sec 8 3 Biceps Dumbbell Concentration Curls 60 sec 8 3 Abs Decline Oblique Crunch 60 sec 8 3

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