Download Workout

Day 1 Chest, Shoulders, Tricep
Muscle Exercise Name Timer Reps Sets Track Chest Barbell Bench Press 150 sec 5 4 Shoulders Dumbbell Shoulder Press 45 sec 10 3 Shoulders Dumbbell Lateral Raise 45 sec 10 3 Shoulders Dumbbell Rear Delt Row 45 sec 10 3 Triceps Dip 45 sec 10 3

Day 2 Legs
Muscle Exercise Name Timer Reps Sets Track Upper Legs Barbell Squat 150 sec 5 4 Upper Legs Leg Press 60 sec 10 3 Upper Legs Dumbbell Lunges 60 sec 10 3 Lower Legs Barbell Standing Calf Raise 60 sec 10 4 Lower Legs Seated Calf Raise 60 sec 10 2

Day 3 Back and Biceps
Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 150 sec 5 4 Back Barbell Incline Bench Pull 60 sec 10 3 Back Dumbbell One Arm Row 60 sec 10 3 Biceps Barbell Curl 150 sec 5 4 Biceps Dumbbell Incline Curl 45 sec 10 3 Biceps Dumbbell Concentration Curls 45 sec 8 3 Biceps Dumbbell Cross Body Hammer Curl 45 sec 10 3

Day 4 Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track Triceps Dip 150 sec 5 4 Chest Dumbbell Incline Bench Press 60 sec 10 3 Chest Cable Cross Over 60 sec 12 3 Triceps Barbell Close Grip Bench Press 60 sec 5 4 Triceps Cable Rope Overhead Triceps Extension 45 sec 10 3 Triceps Cable Rope Triceps Pushdown 45 sec 10 3

Day 5 Legs, Lower Back and Glutes
Muscle Exercise Name Timer Reps Sets Track Back Barbell Deadlift 150 sec 5 4 Back Barbell Romanian Deadlift 60 sec 10 3 Upper Legs Barbell Zercher Squat 150 sec 5 3 Glutes Barbell Hip Thrust 60 sec 10 4 Lower Legs Cable One Leg Kickback 60 sec 10 3 Lower Legs Barbell Standing Calf Raise 45 sec 10 4 Lower Legs Calf Press On Leg Press 45 sec 10 2