Monday Back
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 90 sec 6 4 Back Wide Grip Lat Pulldown 90 sec 12 4 Back Dumbbell One Arm Row 90 sec 12 4 Back Seated Machine Row 90 sec 10 4 Back Cable One Arm Seated Row 90 sec 12 3 Back Cable Straight Arm Push Down 90 sec 15 2

Tuesday Chest & Abs
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 90 sec 6 4 Chest Barbell Incline Bench Press 90 sec 6 4 Chest Bench Press Machine 90 sec 12 3 Chest Cable Cross Over 90 sec 12 3 Chest Push Up 60 sec 8 3 Abs Decline Crunch 90 sec 15 3 Abs Hanging Leg Raise 90 sec 12 3

Wednesday Legs
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 90 sec 5 5 Back Barbell Romanian Deadlift 90 sec 8 4 Upper Legs Leg Press 90 sec 10 3 Upper Legs Seated Leg Curl 90 sec 12 3 Upper Legs Dumbbell Walking Lunges 90 sec 15 3 Lower Legs Standing Calf Raises 90 sec 20 4

Thursday Shoulders & Abs
Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Standing Military Press 90 sec 6 4 Shoulders Dumbbell Lateral Raise 90 sec 8 4 Shoulders Cable Reverse Fly 90 sec 12 4 Shoulders Machine Shoulder Press 90 sec 10 3 Shoulders Barbell Shrug 90 sec 15 4 Abs Dumbbell Side Bend 90 sec 15 3 Abs Barbell Ab Rollout on Knees 90 sec 12 3

Friday Arms
Muscle Exercise Name Timer Reps Sets Track Biceps EZ Bar Curl 90 sec 12 4 Triceps Barbell Reverse Grip Skullcrusher 90 sec 12 4 Biceps Barbell Preacher Curl 90 sec 8 4 Triceps Dip 90 sec 12 4 Biceps Dumbbell Cross Body Hammer Curl 90 sec 12 4 Triceps Cable Rope Overhead Triceps Extension 90 sec 12 4

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