Download Workout

Day 1 Leg Burn 1
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 40 sec 15 3 Biceps Cable Squatting Curl 0 sec 15 3 Upper Legs Seated Leg Curl 40 sec 50 1 Back Cable Deadlift 45 sec 15 3 Upper Legs Dumbbell Step Ups 40 sec 15 3 Upper Legs Kettlebell Front Squats 40 sec 15 3 Upper Legs Dumbbell Stiff Leg Deadlift 60 sec 8 3 Back Barbell Good Morning 60 sec 8 3

Day 2 Pull
Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 40 sec 15 3 Biceps Dumbbell Bicep Curl 0 sec 15 3 Back Cable Seated Row 40 sec 15 3 Back Cable One Arm Lat Pulldown 0 sec 15 3 Shoulders Cable Up Right Row 40 sec 15 3 Back Barbell Bent Over Row 0 sec 15 3 Shoulders Cable Rope Face Pull 45 sec 15 3 Back Wide Grip Lat Pulldown 60 sec 50 1

Day 3 Leg Strength
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 55 sec 6 4 Lower Legs Barbell Standing Calf Raise 55 sec 6 4 Upper Legs Barbell Lunge 55 sec 6 4 Upper Legs Barbell Wide Stance Stiff Leg Deadlift 55 sec 6 4 Glutes Barbell Hip Thrust 55 sec 6 4 Upper Legs Barbell Wide Stance Squat 55 sec 6 4

Day 4 Push
Muscle Exercise Name Timer Reps Sets Track Chest Push Up 40 sec 15 3 Shoulders Dumbbell Shoulder Press 0 sec 15 3 Shoulders Dumbbell One Arm Side Lateral Raise 45 sec 15 3 Back Cable Straight Arm Push Down 0 sec 15 3 Shoulders Barbell Push Press Behind The Neck 45 sec 15 3 Triceps Triceps Pushdown V Bar 0 sec 15 3 Shoulders Dumbbell Arnold Press 40 sec 15 3 Chest Barbell Bench Press 60 sec 8 3

Day 5 Leg Burn 2