Monday Workout 1
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 90 sec 8 3 Back Weighted Pull Ups 90 sec 8 3 Shoulders Dumbbell Shoulder Press 60 sec 12 3 Chest Dumbbell Incline Fly 60 sec 12 3 Back Cable Seated Row 60 sec 12 3 Triceps Dumbbell Lying Supine Two Arm Triceps Extension 60 sec 12 3 Biceps Dumbbell Seated Curl 30 sec 8 4

Tuesday Workout 2
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Full Squat 90 sec 8 3 Back Barbell Deadlift 90 sec 8 3 Upper Legs Dumbbell Lunges 90 sec 8 3 Upper Legs Lying Leg Curls 60 sec 12 3 Upper Legs Leg Extension with One Leg 60 sec 8 3 Lower Legs Smith Machine Reverse Calf Raises 60 sec 12 3 Lower Legs Calf Press On Leg Press 60 sec 20 3

Wednesday Workout 3
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Incline Bench Press 90 sec 5 3 Chest Dumbbell Bench Press 90 sec 12 3 Chest Dumbbell Fly 30 sec 12 3 Triceps Cable Triceps Pushdown 60 sec 12 3 Biceps Dumbbell Incline Curl 60 sec 12 3 Triceps Dumbbell Tricep Kickback 60 sec 12 3 Biceps Dumbbell Seated Hammer Curl 60 sec 12 3

Thursday Workout 4
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Front Squat 60 sec 8 3 Upper Legs Barbell Sumo Deadlift 90 sec 8 3 Upper Legs Dumbbell Lunges 60 sec 12 3 Upper Legs Lying Leg Curls 60 sec 12 3 Upper Legs Leg Extensions 60 sec 12 3 Lower Legs Smith Machine Reverse Calf Raises 60 sec 20 3 Lower Legs Calf Press On Leg Press 60 sec 20 3

Friday Workout 5
Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Standing Military Press 90 sec 8 3 Back Weighted Pull Ups 98 sec 8 3 Back Dumbbell One Arm Row 60 sec 12 3 Shoulders Dumbbell Seated Side Lateral Raise 60 sec 12 3 Back Cable Seated Row 60 sec 12 3 Shoulders Dumbbell Seated Bent Over Reverse Fly 60 sec 12 3 Back Cable Straight Arm Push Down 60 sec 12 3

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