Monday chest/back
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 60 sec 6 5 Back T Bar Row 60 sec 6 5 Chest Dumbbell Incline Bench Press 60 sec 6 5 Back Barbell Bent Over Row 60 sec 6 5 Chest Dumbbell Fly 60 sec 6 5 Back Reverse Grip Lat Pull Down 60 sec 6 5

Tuesday delts/traps/abs
Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Shoulder Press 60 sec 8 5 Abs Hanging Leg Raise 60 sec 8 5 Shoulders Dumbbell Lateral Raise 60 sec 8 5 Abs Weight Plate Decline Crunch 60 sec 8 5 Shoulders Dumbbell Bent Over Delt Raise 60 sec 8 5 Shoulders Dumbbell Shoulder Shrug 60 sec 8 5

Thursday biceps/triceps
Muscle Exercise Name Timer Reps Sets Track Biceps Dumbbell Incline Curl 60 sec 8 5 Triceps Cable Rope Triceps Pushdown 60 sec 8 5 Biceps Barbell Curl 60 sec 8 5 Triceps EZ Bar Triceps Extension 60 sec 8 5 Biceps Barbell Preacher Curl 60 sec 8 5 Triceps Dip 60 sec 8 5

Friday quads/hamsrtings
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 8 4 Upper Legs Lying Leg Curls 60 sec 8 4 Upper Legs Barbell Clean Deadlift 60 sec 8 4 Upper Legs Leg Extensions 60 sec 8 4 Lower Legs Standing Calf Raises 60 sec 8 4

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