Monday Workout A
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 120 sec 10 3 Back Barbell Romanian Deadlift 120 sec 10 3 Upper Legs Dumbbell Lunges 120 sec 15 2 Upper Legs Seated Leg Curl 120 sec 10 3 Abs Cable Pallof Press 60 sec 12 3 Lower Legs Standing Calf Raises 60 sec 30 3

Tuesday Workout B
Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Standing Military Press 180 sec 10 3 Back Chin Up 180 sec 10 3 Chest Dumbbell Incline Bench Press 120 sec 15 3 Chest Cable Cross Over 0 sec 15 3 Shoulders Dumbbell Lateral Raise 60 sec 15 3 Biceps Dumbbell Incline Bench Curl 60 sec 10 3 Triceps Cable Rope Overhead Triceps Extension 60 sec 10 3 Shoulders Cable Rope Face Pull 60 sec 12 3

Thursday Workout A2
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Front Squat 180 sec 10 3 Glutes Barbell Hip Thrust 180 sec 10 3 Upper Legs Dumbbell Lunges 0 sec 20 3 Upper Legs Seated Leg Curl 0 sec 15 3 Upper Legs Leg Extensions 60 sec 15 3 Abs Cable Pallof Press 60 sec 12 3

Friday Workout B2

Muscle Exercise Name Timer Reps Sets Track Back Barbell Bent Over Row 180 sec 10 3 Chest Barbell Incline Bench Press 180 sec 10 3 Chest Dumbbell Bench Press 0 sec 15 3 Back Dumbbell One Arm Row 120 sec 15 3 Shoulders Dumbbell Lateral Raise 0 sec 20 3 Shoulders Dumbbell Seated Bent Over Reverse Fly 60 sec 20 3 Biceps Dumbbell Hammer Curls 0 sec 15 3 Triceps Cable Rope Triceps Pushdown 60 sec 15 3 Shoulders Cable Rope Face Pull 60 sec 8 3

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