Day 1 PULL
Muscle Exercise Name Timer Reps Sets Track Back Weighted Pull Ups 0 sec 10 7 Biceps Barbell Preacher Curl 90 sec 10 7 Back Cable Seated Row 0 sec 10 6 Biceps Dumbbell Preacher Hammer Curl 60 sec 12 6 Shoulders Barbell Standing Military Press 60 sec 10 6

Day 2 SQUATS
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 90 sec 10 10 Upper Legs Dumbbell Step Ups 60 sec 10 6 Lower Legs Seated Calf Raise 60 sec 20 6

Day 3 PUSH
Muscle Exercise Name Timer Reps Sets Track Chest Dumbbell Decline Bench Press 0 sec 10 7 Triceps Weighted Tricep Dips 90 sec 10 7 Chest Machine Fly 0 sec 10 6 Triceps Dumbbell Seated Triceps Press 60 sec 12 6 Shoulders Dumbbell Lateral Raise 60 sec 12 6

Day 4 DEADLIFTS
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 90 sec 10 8 Glutes Hip Adduction 60 sec 10 6 Lower Legs Standing Calf Raises 60 sec 20 6

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