Day 1 1. Legs
Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 15 min - - Lower Legs Calf Press On Leg Press 15 sec 12 3 Lower Legs Calf Press on Leg Press Machine 15 sec 12 3 Upper Legs Leg Press 15 sec 12 3 Glutes One Leg 45 Degree Leg Press 15 sec 12 3 Upper Legs Leg Extensions 15 sec 12 3

Day 2 2. Back & Shoulders

Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 15 min - - Back Wide Grip Lat Pulldown 15 sec 12 3 Back Wide Grip Pulldown Behind The Neck 15 sec 12 3 Back Close Grip Front Lat Pulldown 15 sec 12 3 Back Dumbbell One Arm Row 15 sec 12 4 Shoulders Dumbbell Shoulder Press 15 sec 12 3 Shoulders Dumbbell Lateral Raise 15 sec 12 3 Shoulders Dumbbell Front Two Raise 15 sec 12 3 Shoulders Dumbbell Shoulder Shrug 15 sec 12 3

Day 3 3. Abs & Chest
Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 15 min - - Abs Knee Hip Raise On Parallel Bars 15 sec 12 3 Abs Weighted Crunches 15 sec 12 3 Abs Weighted Side Touches 15 sec 12 3 Chest Machine Incline Chest Press 15 sec 12 3 Chest Butterfly 15 sec 12 3 Chest Bench Pushups 15 sec 12 3

Day 4 4. Arms

Muscle Exercise Name Timer Reps Sets Track Cardio Treadmill Running 15 min - - Triceps Dip Machine 15 sec 12 3 Triceps Cable Rope Overhead Triceps Extension 15 sec 12 3 Triceps Cable Rope Triceps Pushdown 15 sec 12 3 Biceps Preacher Curl Machine 15 sec 12 3 Biceps Dumbbell Alternate Hammer Curl 15 sec 12 3 Forearms Dumbbell Palms Up Wrist Curl Over A Bench 15 sec 12 3 Forearms Dumbbell Palms Down Wrist Curl Over A Bench 15 sec 12 3

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