Day 8 Back+Shoulders
Muscle Exercise Name Timer Reps Sets Track Back Wide Grip Lat Pulldown 60 sec 6 5 Back Dumbbell One Arm Row 60 sec 8 3 Back Barbell Deadlift 60 sec 8 3 Shoulders Barbell Rear Delt Row 60 sec 8 3 Shoulders Barbell Standing Military Press 60 sec 8 3 Shoulders Dumbbell Arnold Press 60 sec 8 3 Shoulders Dumbbell Lateral Raise 60 sec 8 3

Day 8 Chest+Biceps
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 60 sec 6 5 Chest Dumbbell Incline Bench Press 60 sec 8 3 Chest Cable Cross Over 0 sec 8 3 Chest Push Up 60 sec 8 3 Biceps Barbell Preacher Curl 60 sec 8 3 Biceps Dumbbell Concentration Curls 60 sec 8 3 Biceps Dumbbell Alternate Seated Curl 60 sec 8 3

Day 8 Legs+Triceps
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 6 5 Upper Legs Leg Press 60 sec 8 3 Upper Legs Leg Extensions 60 sec 8 3 Upper Legs Lying Leg Curls 60 sec 8 3 Lower Legs Seated Calf Raise 60 sec 8 3 Triceps Barbell Close Grip Bench Press 60 sec 8 3 Triceps Barbell Triceps Extension 60 sec 8 3 Triceps Cable Rope Triceps Pushdown 60 sec 8 3

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