Monday Chest
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 60 sec 10 4 Chest Barbell Incline Bench Press 60 sec 10 4 Chest Barbell Decline Bench Press 60 sec 10 4 Chest Machine Inner Chest Press 60 sec 12 4 Triceps Weighted Tricep Dips 60 sec 12 4

Tuesday Legs
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 60 sec 10 4 Upper Legs Barbell Lunge 60 sec 10 4 Upper Legs Leg Press 60 sec 12 4 Upper Legs Freehand Jump Squat 60 sec 12 4 Lower Legs Calf Stretch with Rope 60 sec - 4

Wednesday Rest

Thursday Back
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 60 sec 12 4 Back Barbell Bent Over Row 60 sec 12 4 Back Cable Seated Row 60 sec 12 4 Back V-Bar Pull Down 60 sec 12 4 Back Weighted Pull Ups 60 sec 10 4

Friday Biceps and Triceps
Muscle Exercise Name Timer Reps Sets Track Triceps Barbell Close Grip Bench Press 60 sec 10 4 Biceps Barbell Curl 60 sec 12 4 Back Barbell Reverse Grip Bent Over Row 60 sec 10 4 Back Chin Up 60 sec 12 4 Triceps Bench Dip 60 sec 10 4 Triceps Chest Dip 60 sec 10 4

Saturday Shoulders and Abs
Muscle Exercise Name Timer Reps Sets Track Shoulders Barbell Up Right Row 60 sec 12 4 Shoulders Dumbbell Shoulder Shrug 60 sec 12 4 Shoulders Standing Military Press 60 sec 12 4 Shoulders Dumbbell Arnold Press 60 sec 12 4 Abs Weighted Crunches 60 sec 10 4 Abs Russian Twist 60 sec 10 4 Abs Air Bike 60 sec 10 4

Sunday Rest