Monday Workout 1

Muscle Exercise Name Timer Reps Sets Track Cardio Rowing 5 min - - Chest Barbell Bench Press 30 sec 6 6 Chest Barbell Incline Bench Press 30 sec 6 4 Chest Dumbbell Fly 30 sec 12 4 Chest Dumbbell Palms In Bench Press 30 sec 12 4 Chest Dumbbell Straight Arm Pullover 30 sec 12 4 Back Barbell Deadlift 30 sec 5 6 Back Barbell Bent Over Row 30 sec 12 5 Back Wide Grip Lat Pulldown 30 sec 12 5 Chest Push Up 30 sec 25 4 Abs Crunches 30 sec 20 4 Abs Reverse Crunch 30 sec 20 4

Tuesday Workout 2

Muscle Exercise Name Timer Reps Sets Track Cardio Rowing 5 min - - Shoulders Barbell Shoulder Press 30 sec 12 5 Shoulders Barbell Shrug 30 sec 12 5 Shoulders Barbell Up Right Row 30 sec 12 5 Shoulders Dumbbell Lateral Raise 30 sec 12 4 Shoulders Dumbbell Bent Over Delt Raise 30 sec 12 4 Triceps Dumbbell Standing Triceps Extension 30 sec 12 4 Triceps Barbell Reverse Grip Skullcrusher 30 sec 12 4 Biceps Barbell Curl 30 sec 12 4 Biceps Dumbbell Concentration Curls 30 sec 12 4 Forearms Dumbbell Palms Up Wrist Curl Over A Bench 30 sec 12 4 Forearms Dumbbell Palms Down Wrist Curl Over A Bench 30 sec 12 4 Triceps Dip 30 sec 12 4 Abs Crunches 30 sec 12 4 Abs Reverse Crunch 30 sec 12 4

Wednesday Workout 3

Muscle Exercise Name Timer Reps Sets Track Cardio Rowing 5 min - - Upper Legs Thigh Abductor 30 sec 12 4 Upper Legs Thigh Adductor 30 sec 12 4 Upper Legs Seated Leg Curl 30 sec 12 4 Upper Legs Leg Extensions 30 sec 12 4 Upper Legs Barbell Squat 30 sec 12 5 Upper Legs Barbell Lunge 30 sec 12 5 Upper Legs Barbell Stiff-Legged Deadlift 30 sec 5 6 Lower Legs Seated Calf Raise 30 sec 12 4 Lower Legs Standing Calf Raises 30 sec 12 4 Back Cable Seated Row 30 sec 12 5 Back T Bar Row 30 sec 12 5 Abs Crunches 30 sec 20 4 Abs Reverse Crunch 30 sec 20 4

Thursday Workout 4

Muscle Exercise Name Timer Reps Sets Track Cardio Rowing 5 min - - Chest Dumbbell Bench Press 30 sec 12 5 Chest Dumbbell Incline Bench Press 30 sec 12 5 Chest Dumbbell Fly 30 sec 12 4 Back Barbell Deadlift 30 sec 5 5 Back Barbell Good Morning 30 sec 12 4 Back Wide Grip Lat Pulldown 30 sec 12 5 Chest Push Up 30 sec 25 4 Back Pull Ups 30 sec 10 5 Abs Crunches 30 sec 20 4 Abs Reverse Crunch 30 sec 20 4

Friday Workout 5

Muscle Exercise Name Timer Reps Sets Track Cardio Rowing 5 min - - Shoulders Barbell Push Press 30 sec 12 5 Shoulders Barbell Clean and Jerk 30 sec 12 5 Shoulders Dumbbell Front Raise 30 sec 12 4 Shoulders Dumbbell Bent Over Delt Raise 30 sec 12 4 Biceps Dumbbell Alternate Bicep Curl 30 sec 12 5 Biceps Dumbbell Hammer Curls 30 sec 12 5 Triceps Dumbbell Standing Triceps Extension 30 sec 12 5 Triceps Dumbbell Lying Triceps Extension 30 sec 12 5 Forearms Dumbbell Palms Up Wrist Curl Over A Bench 30 sec 12 4 Forearms Dumbbell Palms Down Wrist Curl Over A Bench 30 sec 12 4 Abs Crunches 30 sec 20 4 Abs Reverse Crunch 30 sec 20 4

Saturday Workout 6

Muscle Exercise Name Timer Reps Sets Track Cardio Rowing 5 min - - Upper Legs Thigh Adductor 30 sec 12 4 Upper Legs Thigh Abductor 30 sec 12 4 Upper Legs Leg Extensions 30 sec 12 4 Upper Legs Seated Leg Curl 30 sec 12 4 Upper Legs Barbell Front Squat 30 sec 6 5 Upper Legs Barbell Squat 30 sec 8 5 Upper Legs Leg Press 30 sec 12 5 Back Cable Seated Row 30 sec 12 5 Back T Bar Row 30 sec 12 5 Back Wide Grip Lat Pulldown 30 sec 12 5 Abs Crunches 30 sec 20 4 Abs Reverse Crunch 30 sec 20 4

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