Tuesday Day 3
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 60 sec 9 4 Shoulders Dumbbell Standing Press 60 sec 9 3 Chest Barbell Incline Bench Press 60 sec 9 3 Triceps Weighted Tricep Dips 60 sec 12 3 Chest Cable Lower Chest Raise 60 sec 15 3 Shoulders Cable Lateral Raise 60 sec 12 3 Chest Machine Inner Chest Press 60 sec 15 3

Wednesday Day 4
Muscle Exercise Name Timer Reps Sets Track Back Cable Seated Row 60 sec 9 4 Back Wide Grip Lat Pulldown 60 sec 9 4 Back Chin Up 60 sec 12 3 Back Cable Straight Arm Push Down 60 sec 10 3 Biceps Cable Standing Biceps Curl 60 sec 10 3 Shoulders Cable Rope Face Pull 60 sec 15 3 Back Leverage Machine Iso Row 60 sec 20 3

Thursday Day 5
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 180 sec 6 4 Glutes Barbell Hip Thrust 60 sec 9 3 Upper Legs Barbell Single Leg Squat 60 sec 8 3 Upper Legs Lying Leg Curls 60 sec 8 3 Upper Legs Seated Leg Curl 60 sec 12 3 Back Seated Machine Row 60 sec 10 3 Chest Machine Incline Chest Press 60 sec 10 3

Saturday Day 1

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 180 sec 6 4 Back Dumbbell One Arm Row 60 sec 6 4 Shoulders Barbell Push Press 60 sec 8 3 Back Wide Grip Lat Pulldown 60 sec 9 3 Chest Cable Cross Over 60 sec 15 3 Shoulders Dumbbell Lateral Raise 60 sec 15 3 Biceps Dumbbell Bicep Curl 60 sec 10 3 Triceps Cable Rope Triceps Pushdown 60 sec 10 3 Shoulders Shoulder Raise Machine 60 sec 15 3

Sunday Day 2
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 60 sec 6 4 Upper Legs Hack Squat 60 sec 8 3 Upper Legs Leg Extensions 60 sec 12 3 Upper Legs Lying Leg Curls 60 sec 12 3 Shoulders Dumbbell Lateral Raise 60 sec 15 3 Upper Legs Seated Leg Curl 60 sec 12 3 Upper Legs Smith Machine Squat 60 sec 10 3

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