Day 1 Chest and Tricep

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 1 sec 8 3 Triceps Barbell Close Grip Bench Press 1 sec 8 3 Chest Cable Cross Over 1 sec 8 3 Chest Dumbbell Incline Bench Press 1 sec 8 4 Chest Cable Lower Chest Raise 1 sec 8 3 Triceps Weighted Tricep Dips 1 sec 8 3 Chest Cable High Cross Over 1 sec 8 3 Triceps Cable Rope Triceps Pushdown 1 sec 8 3 Triceps Cable Rope Overhead Triceps Extension 1 sec 8 3 Shoulders Cable Rope Face Pull 1 sec 8 4 Abs Hanging Leg Raise 1 sec 8 4 Abs Weight Plate Russian Twist 1 sec 10 3

Day 2 Legs and Shoulders

Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 30 sec 8 3 Shoulders Barbell Standing Military Press 30 sec 8 3 Upper Legs Rear Dumbell Lunge 1 sec 8 4 Shoulders Dumbbell Shoulder Press 30 sec 8 3 Upper Legs Leg Press 30 sec 8 3 Lower Legs Calf Press On Leg Press 30 sec 8 3 Shoulders Cross Body Cable Lateral Raise 30 sec 8 3 Shoulders Single Arm Rope Cable Front Lateral Raise 30 sec 8 3 Glutes Weighted Glute-Ham Raise 1 sec 8 3 Shoulders Cable Rope Face Pull 30 sec 8 3 Abs Hanging Leg Raise 1 sec 8 3 Abs Weight Plate Russian Twist 1 sec 8 3 Glutes Barbell Hip Thrust 1 sec 8 3

Day 3 Back and Biceps

Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 1 sec 8 3 Back T Bar Row 1 sec 8 3 Back Chin Up 1 sec 8 3 Biceps Barbell Preacher Curl 1 sec 8 3 Back Trap-Focussed One Arm Dumbell Row 1 sec 8 3 Biceps Dumbbell Incline Curl 1 sec 8 3 Back Barbell Bent Over Row 1 sec 8 3 Biceps Dumbell Curl Trifecta 1 sec 8 3 Back Tilted Lat Pulldown 1 sec 8 4 Shoulders Cable Rope Face Pull 1 sec 8 3 Abs Hanging Leg Raise 1 sec 8 3 Abs Weight Plate Russian Twist 1 sec 8 3 Biceps Dumbbell Alternate Bicep Curl 1 sec 8 3 Back Cable Seated Row 1 sec 8 3

Day 4 Upper Body

Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 1 sec 8 3 Triceps Barbell Close Grip Bench Press 1 sec 8 3 Back Barbell Rack Pulls 1 sec 8 3 Shoulders Dumbbell Arnold Press 1 sec 8 3 Biceps Barbell Preacher Curl 1 sec 8 3 Chest Dumbbell Incline Bench Press 1 sec 8 3 Back Barbell Bent Arm Pullover 1 sec 8 3 Back Wide Grip Lat Pulldown 1 sec 8 3 Shoulders Cable Behind Back Lateral Raise 1 sec 8 3 Triceps Cable Rope Overhead Triceps Extension 1 sec 8 3 Biceps Cable Standing One Arm Bicep Curl 1 sec 8 3 Shoulders Cable Rope Face Pull 1 sec 8 3

Day 5 Lower Body

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