Tuesday Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 60 sec 12 3 Chest Barbell Incline Bench Press 60 sec 12 3 Chest Dumbbell Bench Press 60 sec 12 3 Chest Dumbbell Fly 60 sec 12 3 Triceps Dumbbell Seated Triceps Press 60 sec 12 3 Triceps Triceps Pushdown - Rope 60 sec 12 2

Wednesday HIIT Session 1
Muscle Exercise Name Timer Reps Sets Track Back Close Grip Front Lat Pulldown 60 sec 12 3 Back Bosu Dumbbell Row 60 sec 12 3 Back Cable Seated Row 60 sec 12 3 Upper Legs Kettlebell One Legged Deadlift 60 sec 12 3

Thursday Back, Biceps, and Forearm
Muscle Exercise Name Timer Reps Sets Track Back Wide-Grip Lat Pulldown 60 sec 12 3 Back Cable Seated Row 60 sec 12 3 Shoulders Dumbbell Lying Reverse Fly 60 sec 12 3 Biceps Bicep Curl Machine 60 sec 12 3 Biceps Cable Standing Biceps Curl 60 sec 12 3 Abs Crunches 60 sec 30 2 Abs Oblique Crunches 60 sec 30 2 Abs Plank 60 sec - 2

Saturday Shoulders and Legs

Muscle Exercise Name Timer Reps Sets Track Chest Bench Press Machine 60 sec 12 3 Upper Legs Dumbbell Squat 60 sec 12 3 Shoulders Barbell Up Right Row 60 sec 12 3 Upper Legs Leg Press 60 sec 12 3 Lower Legs Calf Press On Leg Press 60 sec 12 3 Shoulders Dumbbell Shoulder Shrug 60 sec 12 3 Shoulders Dumbbell Lateral Raise 60 sec 12 3 Upper Legs Seated Leg Curl 60 sec 12 3 Upper Legs Leg Extensions 60 sec 12 3

Sunday HIIT Session 2
Muscle Exercise Name Timer Reps Sets Track Upper Legs One Arm Dumbbell Squat Clean and Press 60 sec 15 3 Glutes Dumbbell Lunge Overhead Press 60 sec 15 3 Upper Legs Bulgarian Split Squat 60 sec 15 3 Biceps Dumbbell Biceps Curl Squat 60 sec 15 3

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