ANY Chest & Back

Muscle Exercise Name Timer Reps Sets Track Chest Smith Machine Bench Press 60 sec 10 5 Chest Smith Machine Incline Bench Press 60 sec 10 5 Chest Dumbbell Straight Arm Pullover 60 sec 10 5 Back Chin Up 60 sec Undefined 4 Back Barbell Bent Over Row 60 sec 10 5 Back Barbell Deadlift 60 sec 10 1 Back Barbell Deadlift 60 sec 6 1 Back Barbell Deadlift 60 sec 4 1 Abs Flat Bench Lying Leg Raise 60 sec 25 5

ANY Legs & Lower Back

Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 10 5 Upper Legs Dumbbell Lunges 60 sec 10 5 Upper Legs Lying Leg Curls 60 sec 10 5 Upper Legs Leg Extensions 60 sec 10 5 Lower Legs Seated Calf Raise 60 sec 15 5 Lower Legs Standing Calf Raises 60 sec 15 5 Back Barbell Romanian Deadlift 60 sec 10 1 Back Barbell Romanian Deadlift 60 sec 6 1 Back Barbell Romanian Deadlift 60 sec 4 1 Back Barbell Good Morning 60 sec 10 1 Back Barbell Good Morning 60 sec 6 1 Back Barbell Good Morning 60 sec 4 1 Abs Flat Bench Lying Leg Raise 60 sec 25 5

ANY Shoulders, Arms & Forearms

Muscle Exercise Name Timer Reps Sets Track Shoulders Clean & Presses 60 sec 10 5 Shoulders Dumbbell Lateral Raise 60 sec 10 5 Shoulders Smith Machine Upright Row 60 sec 10 5 Shoulders Barbell Push Press 60 sec 10 5 Biceps Barbell Curl 60 sec 10 5 Biceps Dumbbell Incline Curl 60 sec 10 5 Triceps Barbell Close Grip Bench Press 60 sec 10 5 Triceps Barbell Lying Triceps Extension 60 sec 10 5 Forearms Barbell Palms Up Wrist Curl Over A Bench 60 sec 12 5 Forearms Barbell Palms Down Wrist Curl Over A Bench 60 sec 12 5 Abs Sit Up 60 sec 25 5

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