Monday legs
Muscle Exercise Name Timer Reps Sets Track Glutes Barbell Glute Bridge 60 sec 8 3 Upper Legs Barbell Squat 90 sec 3 4 Upper Legs Leg Press 90 sec 10 3 Upper Legs Dumbbell Step Ups 90 sec 12 3 Upper Legs Kettlebell One Legged Deadlift 60 sec 8 3 Lower Legs Seated Calf Raise 90 sec 15 3 Cardio Step Machine 10 min - -

Tuesday chest
Muscle Exercise Name Timer Reps Sets Track Chest Dumbbell Incline Bench Press 60 sec 5 3 Chest Dumbbell Fly 90 sec 12 3 Chest Close Hand Pushup 60 sec 6 3 Chest Dumbbell One Arm Bench Press 60 sec 8 3 Chest Cable Cross Over 90 sec 12 3 Cardio Treadmill Running 15 min - -

Wednesday shoulders
Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Shoulder Press 90 sec 5 4 Back Cable Straight Arm Push Down 60 sec 10 3 Shoulders Dumbbell Front Raise 60 sec 8 3 Shoulders Cable Lateral Raise 60 sec 8 3 Shoulders Dumbbell Shoulder Shrug 60 sec 10 3 Cardio Elliptical Training 15 min - -

Thursday back
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 60 sec 8 3 Back Wide Grip Lat Pulldown 60 sec 8 3 Back Cable Seated Row 60 sec 8 3 Back Pull Ups 60 sec 8 3 Back Hyperextensions - Back Extensions 60 sec 8 3 Upper Legs Kettlebell One Arm Swing 60 sec 8 3

ANY arms
Muscle Exercise Name Timer Reps Sets Track Biceps Barbell Curl 60 sec 5 3 Biceps Dumbbell One Arm Preacher Curl 60 sec 12 3 Biceps Barbell Body Row 60 sec 6 3 Triceps Bench Dip 60 sec 10 3 Triceps Cable One Arm Tricep Extension 60 sec 12 3 Triceps Barbell Triceps Extension 60 sec 8 3 Cardio Walking 15 min - -

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