Monday Chest/Legs A

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 30 sec 10 4 Chest Machine Fly 30 sec 10 3 Chest Cable High Cross Over 30 sec 10 3 Chest Cable Mid Chest Crossovers 30 sec 10 3 Chest Cable Lower Chest Raise 30 sec 10 3 Upper Legs Barbell Squat 30 sec 10 3 Upper Legs Leg Press 30 sec 10 3 Lower Legs Calf Press On Leg Press 30 sec 10 3 Upper Legs Thigh Abductor 30 sec 10 3 Upper Legs Thigh Adductor 30 sec 10 3 Upper Legs Leg Extensions 30 sec 10 3 Upper Legs Seated Leg Curl 30 sec 10 3 Upper Legs Lying Leg Curls 30 sec 10 3 Back One Handed Hang 30 sec - 3

Tuesday Back/Abs A

Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 30 sec 10 3 Back Barbell Bent Over Row 30 sec 10 3 Back Barbell Reverse Grip Bent Over Row 30 sec 10 3 Back Cable Straight Arm Push Down 30 sec 10 3 Back Cable One Arm Seated Row 30 sec 10 3 Back Pull Ups 30 sec 10 3 Abs Plank 30 sec - 3 Abs Dumbbell Side Bend 30 sec 10 3 Abs Cable Crunch 30 sec 10 3 Abs Hanging Knee Raise 30 sec 10 3 Abs Weighted Side Touches 30 sec 10 3 Abs Scissor Kick 30 sec 10 3 Back One Handed Hang 30 sec - 3

Wednesday Shoulder/Arms A

Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Shrug 30 sec 10 3 Shoulders Barbell Shrugs Behind The Back 30 sec 10 3 Shoulders Dumbbell Seated Bent Over Reverse Fly 30 sec 10 3 Shoulders Barbell Incline Shoulder Raise 30 sec 10 3 Shoulders Cable Lateral Raise 30 sec 10 3 Biceps Dumbbell Seated Hammer Curl 30 sec 10 3 Biceps Cable Standing One Arm Bicep Curl 30 sec 10 3 Biceps Barbell Curl 30 sec 10 3 Triceps Dip 30 sec 10 3 Triceps Bench Dip 30 sec 10 3 Triceps Cable Triceps Pushdown 30 sec 10 3 Forearms Barbell Reverse Curl 30 sec 10 3 Triceps Barbell Lying Triceps Extension 30 sec 10 3 Back One Handed Hang 30 sec - 3

Thursday Chest/Legs B

Muscle Exercise Name Timer Reps Sets Track Chest Dumbbell Incline Bench Press 30 sec 10 3 Chest Dumbbell Decline Bench Press 30 sec 10 3 Chest Dumbbell Incline Fly 30 sec 10 3 Triceps Dumbbell Close Grip Press 30 sec 10 3 Chest Push Up 30 sec 10 3 Upper Legs Barbell Squat 30 sec 10 3 Upper Legs Leg Press 30 sec 10 3 Lower Legs Calf Press On Leg Press 30 sec 10 3 Upper Legs Thigh Abductor 30 sec 10 3 Upper Legs Thigh Adductor 30 sec 10 3 Upper Legs Leg Extensions 30 sec 10 3 Upper Legs Lying Leg Curls 30 sec 10 3 Upper Legs Seated Leg Curl 30 sec 10 3 Back One Handed Hang 30 sec - 3

Friday Back/Abs B

Muscle Exercise Name Timer Reps Sets Track Back Wide Grip Lat Pulldown 30 sec 10 3 Back Close Grip Front Lat Pulldown 30 sec 10 3 Back Close Grip Reverse Lat Pull Down 30 sec 10 3 Back Hyperextensions - Back Extensions 30 sec 10 3 Back Barbell Bent Over Two Arm Row 30 sec 10 3 Back Chin Up 30 sec 10 3 Abs Decline Bench Weighted Twist 30 sec 10 3 Abs Weight Plate Decline Crunch 30 sec 12 3 Abs Decline Bench Knee Raise 30 sec 10 3 Abs Leg Raise 30 sec 10 3 Abs Cross Body Crunch 30 sec 10 3 Abs Cable Wood Chops 30 sec 10 3 Back One Handed Hang 30 sec - 3

Saturday Shoulders/Arms B

Muscle Exercise Name Timer Reps Sets Track Shoulders Leverage Shrug 30 sec 10 3 Shoulders Dumbbell Shoulder Shrug 30 sec 10 3 Shoulders Dumbbell Shoulder Press 30 sec 10 3 Shoulders Dumbbell Bent Over Delt Raise 30 sec 10 3 Shoulders Cable One Arm Reverse Fly 30 sec 10 3 Shoulders Dumbbell Lateral Raise 30 sec 10 3 Shoulders Dumbbell Front Two Raise 30 sec 12 3 Triceps Cable Rope Overhead Triceps Extension 30 sec 10 3 Biceps Dumbbell Alternate Bicep Curl 30 sec 10 3 Triceps Cable Triceps Pushdown 30 sec 10 3 Triceps Dumbbell Standing Triceps Extension 30 sec 10 3 Biceps Cable Overhead Curl 30 sec 10 3 Triceps Cable Tricep Kickback 30 sec 10 3 Triceps Dumbbell Alternate Lying Extension 30 sec 10 3 Back One Handed Hang 30 sec - 3

ANY Cardio
Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 30 min - - Cardio Elliptical Training 30 min - - Cardio Rowing 30 min - - Cardio Step Machine 30 min - - Cardio Indoor Cycling 30 min - -

ANY Random
Muscle Exercise Name Timer Reps Sets Track Triceps Barbell Reverse Triceps Bench Press 30 sec 12 3

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