Day 1 Full Body
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 8 3 Upper Legs Barbell Lunge 60 sec 8 3 Chest Dumbbell Incline Bench Press 60 sec 8 3 Chest Dumbbell Incline Fly 60 sec 8 3 Back Wide Grip Lat Pulldown 60 sec 8 3 Back Cable Seated Row 60 sec 8 3 Cardio Elliptical Training 60 min - -

Day 2 Cardio
Muscle Exercise Name Timer Reps Sets Track Cardio Recumbent Bike 60 min - - Cardio Elliptical Training 60 min - - Cardio Swimming 60 min - -

Day 3 Full Body
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 60 sec 8 3 Upper Legs Kettlebell Goblet Squat 60 sec 8 3 Shoulders Dumbbell Shoulder Press 60 sec 8 3 Triceps Bench Dip 60 sec 8 3 Back Dumbbell Incline Bench Two Arm Row 60 sec 8 3 Chest Dumbbell Straight Arm Pullover 60 sec 8 3 Cardio Elliptical Training 60 min - -

Day 4 Cardio
Muscle Exercise Name Timer Reps Sets Track Cardio Recumbent Bike 60 min - -

Day 5 Full Body
Muscle Exercise Name Timer Reps Sets Track Upper Legs Leg Press 60 sec 8 3 Upper Legs Seated Leg Curl 60 sec 8 3 Chest Dumbbell Bench Press 60 sec 8 3 Triceps Cable Triceps Pushdown 60 sec 8 3 Back T Bar Row 60 sec 8 3 Back Wide Grip Lat Pulldown 60 sec 8 3 Cardio Elliptical Training 60 min - -

Day 6 Cardio
Muscle Exercise Name Timer Reps Sets Track Cardio Recumbent Bike 60 min - -

Day 7 Rest Day

Day 8 Full Body
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 8 3 Upper Legs Barbell Lunge 60 sec 8 3 Chest Dumbbell Incline Bench Press 60 sec 8 3 Chest Dumbbell Fly 60 sec 8 3 Back Wide Grip Lat Pulldown 60 sec 8 3 Back Cable Seated Row 60 sec 8 3 Cardio Elliptical Training 60 min - -

Day 9 Cardio
Muscle Exercise Name Timer Reps Sets Track Cardio Recumbent Bike 60 min - -

Day 10 Full Body
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 60 sec 8 3 Upper Legs Kettlebell Goblet Squat 60 sec 8 3 Shoulders Dumbbell Shoulder Press 60 sec 8 3 Triceps Bench Dip 60 sec 8 3 Back Dumbbell Bent Over Row 60 sec 8 3 Chest Dumbbell Straight Arm Pullover 60 sec 8 3 Cardio Elliptical Training 60 min - -

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