Day 1 Workout 1
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 8 3 Chest Barbell Bench Press 60 sec 8 3 Chest Dumbbell Incline Bench Press 60 sec 8 3 Shoulders Barbell Shoulder Press 60 sec 8 3 Abs Crunches 60 sec 8 3 Abs Hanging Leg Raise 60 sec 8 3

Day 2 Workout 2
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 60 sec 8 3 Back Barbell Bent Over Row 60 sec 8 3 Back Pull Ups 60 sec 8 3 Back Cable Seated Row 60 sec 8 3 Shoulders Cable Rope Face Pull 60 sec 8 3 Biceps Dumbbell Alternate Bicep Curl 60 sec 8 3

Day 3 Workout 3
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 8 3 Abs Crunches 60 sec 8 3 Abs Hanging Leg Raise 60 sec 8 3 Cardio Treadmill Running 30 min - -

Day 4 Workout 4
Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Shoulder Press 60 sec 8 3 Chest Barbell Bench Press 60 sec 8 3 Chest Dumbbell Incline Bench Press 60 sec 8 3 Triceps Dumbbell Standing Triceps Extension 60 sec 8 3 Shoulders Dumbbell Lateral Raise 60 sec 8 3

Day 5 Workout 5
Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 60 sec 8 3 Back Barbell Bent Over Row 60 sec 8 3 Abs Crunches 60 sec 8 3 Abs Hanging Leg Raise 60 sec 8 3 Cardio Treadmill Running 30 min - -

Day 6 Workout 6
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 8 3 Back Barbell Romanian Deadlift 60 sec 8 3 Upper Legs Leg Press 60 sec 8 3 Upper Legs Seated Leg Curl 60 sec 8 3 Lower Legs Calf Press On Leg Press 60 sec 8 3

Day 7 Workout 7
Muscle Exercise Name Timer Reps Sets Track Cardio Boxing 60 min - -

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