Day 1 Table 1

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 60 sec 8 3 Chest Dumbbell Fly 60 sec 8 2 Shoulders Dumbbell Lateral Raise 60 sec 8 2 Shoulders Barbell Push Press Behind The Neck 60 sec 8 2 Upper Legs Barbell Squat 60 sec 8 3 Upper Legs Leg Extension with One Leg 60 sec 8 2 Upper Legs Seated Leg Curl with One Leg 60 sec 8 2 Back Pull Ups 60 sec 8 1 Back Barbell Reverse Grip Bent Over Row 60 sec 8 2 Biceps Barbell Curl 60 sec 8 2 Triceps Barbell Lying Triceps Extension 60 sec 8 2 Biceps Dumbbell Incline Curl 60 sec 8 2 Abs Crunches 60 sec 8 2 Abs Decline Bench Leg Raise 60 sec 8 2 Lower Legs Dumbbell Standing Calf Raise 60 sec 8 2 Cardio Step Machine 15 min - -

Day 2 Table 2

Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Split Clean 60 sec 8 3 Back Dumbbell One Arm Row 60 sec 8 2 Chest Dumbbell Bent Arm Pullover 60 sec 8 2 Shoulders Barbell Standing Military Press 60 sec 8 2 Shoulders Barbell Up Right Row 60 sec 8 2 Shoulders Dumbbell Bent Over Delt Raise 60 sec 8 2 Biceps Dumbbell Concentration Curls 60 sec 8 2 Triceps Dumbbell Alternate Bent Over Kickback 60 sec 8 2 Forearms Barbell Behind The Back Wrist Curl 60 sec 8 2 Abs Crunches with Legs on a Bench 60 sec 8 2 Lower Legs Barbell Floor Calf Raise 60 sec 8 2 Upper Legs Dumbbell Lunges 60 sec 8 2 Cardio Step Machine 15 min - -

Day 3 Table 3

Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 8 3 Upper Legs Leg Extension with One Leg 60 sec 8 2 Upper Legs Seated Leg Curl with One Leg 60 sec 8 2 Back Barbell Deadlift 60 sec 8 2 Back Barbell Reverse Grip Bent Over Row 60 sec 8 2 Chest Barbell Incline Bench Press 60 sec 8 2 Chest Barbell Neck Press 60 sec 8 2 Shoulders Barbell Push Press Behind The Neck 60 sec 8 2 Biceps Barbell Curl 60 sec 8 2 Triceps Dumbbell One Arm Triceps Extension 60 sec 8 2 Biceps Dumbbell Alternate Bicep Curl 60 sec 8 2 Shoulders Barbell Front Raise 60 sec 8 2 Shoulders Dumbbell Bent Over Delt Raise 60 sec 8 2 Lower Legs Calf Press on Leg Press Machine 60 sec 8 2 Abs Crunches 60 sec 8 2 Abs Decline Bench Leg Raise 60 sec 8 2 Cardio Step Machine 15 min - -

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