Monday push A
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 120 sec 6 4 Chest Barbell Incline Bench Press 90 sec 8 4 Chest Cable High Cross Over 60 sec 8 3 Shoulders Barbell Shoulder Press 60 sec 8 4 Triceps Barbell Lying Triceps Extension 60 sec 12 3 Lower Legs Seated Calf Raise 60 sec 15 4

Tuesday Pull B
Muscle Exercise Name Timer Reps Sets Track Back Cable Seated Row 90 sec 8 4 Back Wide Grip Lat Pulldown 60 sec 8 3 Shoulders Cable Rope Face Pull 60 sec 12 3 Biceps Barbell Curl 60 sec 8 3 Biceps Cable Close Grip Curl 60 sec 12 3 Back Barbell Rack Pulls 90 sec 8 3

Thursday Push B
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 90 sec 8 4 Chest Dumbbell Incline One Arm Press 60 sec 8 3 Shoulders Barbell Shoulder Press 60 sec 8 3 Shoulders Dumbbell Lateral Raise 60 sec 12 3 Triceps Barbell Lying Triceps Extension 60 sec 8 3 Triceps Cable Rope Triceps Pushdown 60 sec 12 3 Upper Legs Leg Press 60 sec 10 3

Saturday pull B
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 120 sec 6 4 Upper Legs Lying Leg Curls 60 sec 8 3 Back Wide Grip Lat Pulldown 90 sec 8 4 Back Cable Underhand Pull Down 60 sec 8 3 Shoulders Dumbbell Shoulder Shrug 60 sec 8 3 Biceps Dumbbell Alternate Bicep Curl 60 sec 12 3

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