Monday Lower - Squat Focus
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 90 sec 5 3 Upper Legs Barbell Stiff-Legged Deadlift 60 sec 8 3 Upper Legs Leg Extensions 45 sec 12 3 Upper Legs Lying Leg Curls 45 sec 12 3 Glutes Barbell Lateral Lunge 45 sec 10 3 Lower Legs Barbell Seated Calf Raise 45 sec 15 3 Abs Cable Crunch 60 sec 10 3

Tuesday Upper - Bench Focus
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 90 sec 5 5 Back Barbell Bent Over Row 60 sec 8 3 Chest Barbell Incline Bench Press 60 sec 8 3 Back Pull Ups 60 sec 8 3 Shoulders Dumbbell Lateral Raise 45 sec 10 3 Triceps Cable Triceps Pushdown 45 sec 10 3 Biceps Dumbbell Alternate Hammer Curl 45 sec 10 3 Forearms Dumbbell Palms Down Wrist Curl Over A Bench 30 sec 15 3

Wednesday LISS
Muscle Exercise Name Timer Reps Sets Track Cardio Running 30 min - -

Thursday Lower - Deadlift Focus
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 90 sec 5 3 Upper Legs Barbell Front Squat 60 sec 8 3 Upper Legs Leg Extensions 45 sec 12 3 Upper Legs Lying Leg Curls 45 sec 12 3 Glutes Kneeling Squat 45 sec 10 3 Lower Legs Barbell Seated Calf Raise 45 sec 15 3 Abs Hanging Knee Raise 60 sec 10 3

Friday Upper - Overhead Press Focus

Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Standing Military Press 90 sec 5 5 Back Barbell Bent Over Row 60 sec 8 3 Triceps Barbell Close Grip Bench Press 60 sec 8 3 Back Pull Ups 60 sec 8 3 Shoulders Dumbbell Lateral Raise 45 sec 10 3 Triceps Cable Triceps Pushdown 45 sec 10 3 Biceps Dumbbell Incline Curl 45 sec 10 3 Forearms Dumbbell Palms Up Wrist Curl Over A Bench 30 sec 15 3

Saturday LISS
Muscle Exercise Name Timer Reps Sets Track Cardio Running 30 min - -

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