Monday Arms
Muscle Exercise Name Timer Reps Sets Track Biceps Dumbbell Alternate Hammer Curl 30 sec 10 3 Biceps Dumbbell Incline Curl 30 sec 10 3 Biceps Cable Standing Biceps Curl 30 sec 10 3 Triceps Cable Triceps Pushdown 30 sec 10 3 Triceps Dumbbell Tricep Kickback 30 sec 10 3 Triceps Dumbbell Seated Triceps Press 30 sec 10 3

Monday Chest
Muscle Exercise Name Timer Reps Sets Track Chest Dumbbell Bench Press 30 sec 10 3 Chest Bench Press Machine 30 sec 10 3 Chest Dumbbell Incline Bench Press 30 sec 10 3 Chest Machine Incline Chest Press 30 sec 10 3

Saturday Back & Shoulders
Muscle Exercise Name Timer Reps Sets Track Back Dumbbell One Arm Row 30 sec 10 3 Back Dumbbell Deadlift 30 sec 10 3 Shoulders Dumbbell Lateral Raise 30 sec 10 3 Shoulders Dumbbell Shoulder Press 30 sec 10 3 Shoulders Dumbbell Shoulder Shrug 30 sec 10 3 Shoulders Dumbbell Standing Alternate Front Raises 30 sec 10 3

Saturday Back & Shoulders II
Muscle Exercise Name Timer Reps Sets Track Back Wide Grip Lat Pulldown 30 sec 10 3 Back Close Grip Front Lat Pulldown 30 sec 10 3 Back Reverse Grip Lat Pull Down 30 sec 10 3 Back Close Grip Reverse Lat Pull Down 30 sec 10 3 Back Cable Seated Row 30 sec 10 3 Shoulders Machine Shoulder Press 30 sec 10 3

Saturday Legs
Muscle Exercise Name Timer Reps Sets Track Upper Legs Leg Press 30 sec 10 3 Upper Legs Leg Extensions 30 sec 10 3 Upper Legs Lying Leg Curls 30 sec 10 3 Upper Legs Dumbbell Squat 30 sec 10 3 Upper Legs Dumbbell Step Ups 30 sec 10 3 Lower Legs Calf Press On Leg Press 30 sec 10 3

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