Monday Legs & Glutes
Muscle Exercise Name Timer Reps Sets Track Upper Legs Bodyweight Wall Squat 60 sec 6 3 Upper Legs Dumbbell Lunges 60 sec 12 2 Upper Legs Dumbbell Step Ups 60 sec 12 2 Glutes Barbell Hip Thrust 60 sec 6 3 Glutes Glute Kickback 60 sec 12 2 Cardio Stationary Bike 20 min - -

Tuesday Back & Arms
Muscle Exercise Name Timer Reps Sets Track Back Wide Grip Lat Pulldown 60 sec 6 3 Back Dumbbell One Arm Row 60 sec 12 2 Back Cable Seated Row 60 sec 12 2 Biceps Dumbbell Bicep Curl 60 sec 12 3 Triceps Dumbbell Standing Triceps Extension 60 sec 12 3 Biceps Cable Standing Curl 60 sec 15 3 Triceps Cable Triceps Pushdown 60 sec 15 3 Cardio Elliptical Training 20 min - -

Wednesday Abs
Muscle Exercise Name Timer Reps Sets Track Abs Crunches 60 sec 20 3 Abs Oblique Crunches 60 sec 15 3 Abs Leg Raise 60 sec 10 3 Abs Plank 20 sec - 3

Thursday Chest & Shoulders
Muscle Exercise Name Timer Reps Sets Track Chest Dumbbell Bench Press 60 sec 6 3 Chest Dumbbell Incline Bench Press 60 sec 12 2 Chest Dumbbell Fly 60 sec 12 2 Shoulders Dumbbell Arnold Press 60 sec 6 3 Shoulders Dumbbell Lateral Raise 60 sec 12 2 Cardio Stationary Bike 20 min - -

Friday Legs & Arms
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 60 sec 6 3 Back Barbell Good Morning 60 sec 12 2 Upper Legs Leg Extensions 60 sec 12 2 Biceps Dumbbell Incline Bench Curl 60 sec 12 3 Triceps EZ Bar Decline Close Grip Skull Crusher 60 sec 12 3 Cardio Elliptical Training 20 min - -

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