Monday day 1-legs
Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 30 min - - Upper Legs Dumbbell Lunges 60 sec 25 4 Upper Legs Barbell Deep Squat 60 sec 12 3 Upper Legs Leg Press 30 sec 25 4 Upper Legs Leg Extensions 30 sec 20 3 Upper Legs Smith Machine Hack Squat 60 sec 12 4 Back Barbell Romanian Deadlift 60 sec 10 4 Upper Legs Seated Leg Curl 60 sec 20 3 Upper Legs Thigh Abductor 60 sec 12 4

Tuesday day2-back
Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 30 min - - Back Wide Grip Lat Pulldown 30 sec 12 4 Back Barbell Bent Over Row 30 sec 12 4 Back Barbell Bent One Arm Row 30 sec 12 4 Back Barbell Deadlift 60 sec 10 3 Back Pull Ups 60 sec Undefined 3 Shoulders Weight Plate Shrugs 30 sec 12 4 Back Inverted Row 60 sec Undefined 3 Back Hyperextensions - Back Extensions 60 sec 12 4

Wednesday day3-shoulders

Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 30 min - - Shoulders Dumbbell Shoulder Press 30 sec 12 4 Shoulders Barbell Standing Military Press 60 sec 12 4 Shoulders Dumbbell Front Raise 30 sec 12 4 Shoulders Dumbbell Alternate Standing Lateral Raise 30 sec 12 4 Shoulders Barbell Lying Rear Delt Raise 60 sec 15 4 Shoulders Dumbbell One Arm Seated Arnold Press 60 sec 8 3 Shoulders Barbell Bradford Rocky Press 60 sec 8 3

Thursday day4-arms & abbs

Muscle Exercise Name Timer Reps Sets Track Biceps Dumbbell Alternate Bicep Curl 60 sec 15 4 Biceps Dumbbell Hammer Curls 60 sec 15 4 Biceps Dumbbell Spider Curl 60 sec Undefined 4 Triceps Cable Rope Triceps Pushdown 60 sec 15 4 Triceps Cable Triceps Pushdown 60 sec 15 4 Abs Cable Rope Crunch 60 sec 20 4 Abs Weight Plate Russian Twist 60 sec 20 4 Abs Decline Bench Weighted Twist 60 sec 20 4 Abs Decline Crunch 60 sec 20 4

Friday day5-legs
Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 30 min - - Upper Legs Dumbbell Lunges 60 sec 25 4 Upper Legs Leg Press 60 sec 25 4 Upper Legs Leg Extensions 60 sec 20 3 Upper Legs Barbell Deep Squat 60 sec 12 4 Back Barbell Romanian Deadlift 60 sec 10 4 Lower Legs Barbell Standing Calf Raise 60 sec 20 4 Lower Legs Standing Calf Raises 60 sec 20 4

Saturday day6-chest
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 60 sec 12 4 Triceps Dip 60 sec Undefined 4 Chest Dumbbell Bench Press 60 sec 12 4 Chest Push Up 60 sec Undefined 3 Chest Cable Cross Over 60 sec 12 4 Chest Dumbbell Decline Fly 60 sec 8 3 Chest Push Up with Feet Elevated 60 sec Undefined 3

Sunday rest day

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