Day 1 Push
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 60 sec 8 3 Chest Dumbbell Incline Bench Press 60 sec 8 3 Triceps Dip 60 sec 8 3 Shoulders Dumbbell Shoulder Press 60 sec 8 3 Shoulders Dumbbell Lateral Raise 60 sec 8 3 Shoulders Dumbbell Bent Over Delt Raise 60 sec 8 3 Triceps Cable Triceps Pushdown 60 sec 8 3 Triceps Dumbbell Lying Triceps Extension 60 sec 8 3

Day 2 Pull

Muscle Exercise Name Timer Reps Sets Track Back Barbell Bent Over Row 60 sec 8 3 Back Wide Grip Lat Pulldown 60 sec 8 3 Back Dumbbell One Arm Row 60 sec 8 3 Shoulders Barbell Shrug 60 sec 8 3 Biceps Dumbbell Incline Curl 60 sec 8 3 Biceps Dumbbell Concentration Curls 60 sec 8 3 Forearms Dumbbell Palms Down Wrist Curl Over A Bench 60 sec 8 3 Forearms Dumbbell Palms Up Wrist Curl Over A Bench 60 sec 8 3 Back Hyperextensions - Back Extensions 60 sec 8 3

Day 3 Legs
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 8 3 Upper Legs Barbell Stiff-Legged Deadlift 60 sec 8 3 Upper Legs Leg Extensions 60 sec 8 3 Upper Legs Lying Leg Curls 60 sec 8 3 Lower Legs Standing Calf Raises 60 sec 8 3 Lower Legs Seated Calf Raise 60 sec 8 3

Day 4 Push
Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Shoulder Press 60 sec 8 3 Shoulders Dumbbell Lateral Raise 60 sec 8 3 Shoulders Dumbbell Reverse Flyes 60 sec 8 3 Chest Dumbbell Bench Press 60 sec 8 3 Chest Cable Cross Over 60 sec 8 3 Triceps Dumbbell Standing Triceps Extension 60 sec 8 3 Triceps Bench Dip 60 sec 8 3

Day 5 Pull

Muscle Exercise Name Timer Reps Sets Track Back T Bar Row 60 sec 8 3 Back Pull Ups 60 sec 8 3 Back Seated Machine Row 60 sec 8 3 Back Barbell Deadlift 60 sec 8 3 Shoulders Dumbbell Shoulder Shrug 60 sec 8 3 Biceps Dumbbell Alternate Bicep Curl 60 sec 8 3 Biceps Dumbbell One Arm Preacher Curl 60 sec 8 3 Forearms Dumbbell Palms Up Wrist Curl Over A Bench 60 sec 8 3 Forearms Dumbbell Palms Down Wrist Curl Over A Bench 60 sec 8 3

Day 6 Legs
Muscle Exercise Name Timer Reps Sets Track Upper Legs Leg Press 60 sec 8 3 Upper Legs Dumbbell Lunges 60 sec 8 3 Upper Legs Lying Leg Curls 60 sec 8 3 Upper Legs Leg Extensions 60 sec 8 3 Lower Legs Seated Calf Raise 60 sec 8 3 Lower Legs Standing Calf Raises 60 sec 8 3

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