Monday Workout 1
Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 60 min - - Cardio Indoor Cycling 60 min - - Chest Smith Machine Bench Press 90 sec 15 1 Chest Dumbbell Decline Bench Press 90 sec 15 1 Back Dumbbell One Arm Row 90 sec 15 1 Back Wide Grip Lat Pulldown 90 sec 15 1 Back Cable Seated Row 90 sec 15 1

Tuesday Workout 2
Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 60 min - - Cardio Indoor Cycling 60 min - - Upper Legs Smith Machine Squat 90 sec 15 1 Upper Legs Leg Press 90 sec 15 1 Upper Legs Leg Extensions 90 sec 15 1 Upper Legs Seated Leg Curl 90 sec 15 1 Abs Knee Hip Raise On Parallel Bars 90 sec 15 1 Abs Crunches 90 sec 15 1

Thursday Workout 3
Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 60 min - - Cardio Indoor Cycling 60 min - - Shoulders Barbell Shoulder Press 90 sec 15 1 Shoulders Dumbbell Shoulder Press 90 sec 15 1 Shoulders Dumbbell Upright Row 90 sec 15 1 Lower Legs Bodyweight Standing Calf Raise 90 sec 15 1 Lower Legs Barbell Seated Calf Raise 90 sec 15 1

Friday Workout 4
Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 60 min - - Cardio Indoor Cycling 60 min - - Triceps Barbell Close Grip Bench Press 90 sec 15 1 Triceps Cable Rope Triceps Pushdown 90 sec 15 1 Biceps Barbell Curl 90 sec 15 1 Biceps Barbell Preacher Curl 90 sec 15 1 Shoulders Barbell Shrug 90 sec 15 1 Shoulders Dumbbell Shoulder Shrug 90 sec 15 1

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