Download Workout

Monday Workout 1 (biceps)

Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 60 sec 8 2 Triceps Dip 60 sec 8 2 Chest Dumbbell Bench Press 60 sec 8 2 Shoulders Dumbbell Shoulder Press 60 sec 8 2 Biceps Barbell Curl 60 sec 8 2 Biceps Barbell Preacher Curl 60 sec 8 2 Abs Air Bike 60 sec 8 2 Back Hyperextensions - Back Extensions 60 sec 8 2 Upper Legs Leg Extensions 60 sec 8 2 Biceps Barbell Curl 60 sec 8 2 Biceps Dumbbell Alternate Hammer Curl 60 sec 8 2

Tuesday Workout 2 (abs)

Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 60 sec 8 2 Triceps Cable Rope Triceps Pushdown 60 sec 8 2 Chest Bench Press Machine 60 sec 8 2 Shoulders Dumbbell Shoulder Press 60 sec 8 2 Biceps Bicep Curl Machine 60 sec 8 2 Abs Supine Ab Crunch Machine 60 sec 8 2 Abs Exercise Ball Crunch 60 sec 8 2 Back Barbell Deadlift 60 sec 8 2 Upper Legs Lying Leg Curls 60 sec 8 2 Abs Leg Raise 60 sec 8 2 Abs Dumbbell Side Bend 60 sec 8 2

Wednesday Workout 3 (legs)

Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 60 sec 8 2 Triceps Dip 60 sec 8 2 Chest Dumbbell Bench Press 60 sec 8 2 Shoulders Machine Shoulder Press 60 sec 8 2 Biceps Dumbbell Bicep Curl 60 sec 8 2 Abs Plank 60 sec - 2 Upper Legs Barbell Squat 60 sec 8 2 Upper Legs Barbell Lunge 60 sec 8 2 Back Barbell Bent Over Row 60 sec 8 2 Lower Legs Standing Calf Raises 60 sec 8 2 Lower Legs Calf Press on Leg Press Machine 60 sec 8 2

Thursday Workout 4 (chest)

Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 60 sec 8 2 Triceps Dip 60 sec 8 2 Chest Dumbbell Bench Press 60 sec 8 2 Shoulders Barbell Standing Military Press 60 sec 8 2 Biceps Dumbbell Alternate Hammer Curl 60 sec 8 2 Abs Leg Raise 60 sec 8 2 Chest Barbell Bench Press 60 sec 8 2 Back Cable Seated Row 60 sec 8 2 Upper Legs Leg Press 60 sec 8 2 Chest Machine Fly 60 sec 8 2 Chest Dumbbell Bench Press 60 sec 8 2

Friday Workout 5 (triceps)

Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 60 sec 8 2 Triceps Cable Rope Triceps Pushdown 60 sec 8 2 Chest Dumbbell Bench Press 60 sec 8 2 Shoulders Barbell Shrug 60 sec 8 2 Biceps Barbell Curl 60 sec 8 2 Abs Air Bike 60 sec 8 2 Back Barbell Deadlift 60 sec 8 2 Upper Legs Seated Leg Curl 60 sec 8 2 Triceps Dip 60 sec 8 2 Triceps Cable Rope Triceps Pushdown 60 sec 8 2 Triceps Dumbbell Standing Triceps Extension 60 sec 8 2

Saturday Workout 6 (back)

Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 60 sec 8 2 Triceps Dip 60 sec 8 2 Chest Bench Press Machine 60 sec 8 2 Shoulders Dumbbell Shoulder Press 60 sec 8 2 Biceps Dumbbell Alternate Bicep Curl 60 sec 8 2 Back Hyperextensions - Back Extensions 60 sec 8 2 Back Chin Up 60 sec 8 2 Abs Plank 60 sec - 2 Upper Legs Leg Extensions 60 sec 8 2 Back Wide Grip Lat Pulldown 60 sec 8 2 Back Barbell Deadlift 60 sec 8 2

Sunday Workout 7 (shoulders)

Muscle Exercise Name Timer Reps Sets Track Back Pull Ups 60 sec 8 2 Triceps Dip 60 sec 8 2 Chest Barbell Bench Press 60 sec 8 2 Shoulders Machine Shoulder Press 60 sec 8 2 Biceps Dumbbell Bicep Curl 60 sec 8 2 Abs Exercise Ball Crunch 60 sec 8 2 Back Hyperextensions - Back Extensions 60 sec 8 2 Shoulders Dumbbell Arnold Press 60 sec 8 2 Upper Legs Barbell Squat 60 sec 8 2 Shoulders Dumbbell Lateral Raise 60 sec 8 2