Monday Crouching Tiger (Combo A)
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 90 sec 10 5 Upper Legs Barbell Squat 90 sec 10 5 Back Chin Up 90 sec 5 5 Upper Legs Lying Leg Curls 90 sec 10 5 Shoulders Barbell Standing Military Press 90 sec 10 5 Shoulders Cable Rope Face Pull 90 sec 10 5 Biceps Barbell Curl 90 sec 10 3 Abs Crunches with Legs on a Bench 30 sec 20 3 Abs Oblique Crunches 30 sec 20 3

Wednesday Reborn Phoenix (Combo B)

Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 90 sec 10 5 Chest Dumbbell Incline Bench Press 90 sec 10 5 Back Dumbbell Incline Bench Two Arm Row 90 sec 10 5 Upper Legs Dumbbell One Leg Squat 90 sec 10 5 Shoulders Dumbbell Lateral Raise 90 sec 10 5 Triceps Cable Rope Overhead Triceps Extension 90 sec 10 5 Chest Cable Cross Over 90 sec 10 5 Biceps Dumbbell Incline Bench Curl 90 sec 10 5 Abs Cable Crunch 30 sec 20 5 Abs Cable Wood Chops 30 sec 20 5

Friday Hidden Dragon (Combo 3)
Muscle Exercise Name Timer Reps Sets Track Triceps Dip 90 sec 10 5 Chest Machine Fly 90 sec 10 5 Back Cable Seated Row 90 sec 10 5 Shoulders Dumbbell Arnold Press 90 sec 10 5 Shoulders Barbell Shrug 90 sec 10 5 Biceps Barbell Preacher Curl 90 sec 10 5 Glutes Barbell Hip Thrust 90 sec 10 5 Abs Air Bike 30 sec 20 5

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