Monday Legs
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 120 sec 6 3 Upper Legs Leg Press 120 sec 6 2 Upper Legs Barbell Stiff-Legged Deadlift 120 sec 6 2 Lower Legs Seated Calf Raise 120 sec 8 2 Lower Legs Calf Press On Leg Press 120 sec 8 2

Tuesday Arms/Abs
Muscle Exercise Name Timer Reps Sets Track Biceps Barbell Curl 120 sec 6 2 Biceps Dumbbell Alternate Bicep Curl 120 sec 6 2 Triceps Cable Triceps Pushdown 120 sec 6 2 Triceps Barbell Lying Triceps Extension 120 sec 6 2 Abs Hanging Leg Raise 30 sec 15 2 Abs Cable Crunch 30 sec 10 2

Wednesday Shoulders/Traps
Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Standing Military Press 120 sec 6 3 Shoulders Dumbbell Arnold Press 120 sec 6 2 Shoulders Dumbbell Lateral Raise 120 sec 8 2 Shoulders Barbell Shrug 120 sec 6 2 Shoulders Barbell Up Right Row 120 sec 6 2

Thursday Back
Muscle Exercise Name Timer Reps Sets Track Back Wide Grip Lat Pulldown 120 sec 6 3 Back Cable Seated Row 120 sec 6 2 Back Barbell Deadlift 120 sec 6 2 Back Hyperextensions - Back Extensions 120 sec 6 2

Friday Chest
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 120 sec 6 3 Chest Dumbbell Incline Bench Press 120 sec 6 3 Triceps Weighted Tricep Dips 120 sec 6 3

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