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Monday Abs
Exercise Name Muscle Timer Reps Sets Track Plank Abs 20 sec - 3 Crunches Abs 10 sec 40 3 Oblique Crunches Abs 10 sec 15 3 Oblique Crunches Abs 10 sec 15 3 Air Bike Abs 10 sec 20 3

Monday Lower body
Exercise Name Muscle Timer Reps Sets Track Indoor Cycling Cardio 10 min - - Barbell 1/2 Squat Upper Legs 90 sec 8 4 Dumbbell Standing Calf Raise Lower Legs 60 sec 8 3 Barbell Clean Deadlift Upper Legs 90 sec 8 4 Hack Squat Upper Legs 90 sec 8 4 Leg Extensions Upper Legs 60 sec 12 3 Lying Leg Curls Upper Legs 60 sec 12 3 Standing Glute Kickback Glutes 60 sec 12 3

Tuesday Chest + triceps
Exercise Name Muscle Timer Reps Sets Track Indoor Cycling Cardio 10 min - - Push Up Chest 90 sec 8 4 Barbell Lying Back of the Head Tricep Extension Triceps 90 sec 8 4 Bench Press Machine Chest 90 sec 8 4 Cable Rope Triceps Pushdown Triceps 90 sec 8 4 Butterfly Chest 90 sec 8 4 Dumbbell Bench Press Chest 90 sec 8 4

Wednesday Abs
Exercise Name Muscle Timer Reps Sets Track Plank Abs 20 sec - 3 Crunches Abs 10 sec 40 3 Oblique Crunches Abs 10 sec 15 3 Oblique Crunches Abs 10 sec 15 3 Air Bike Abs 10 sec 20 3

Thursday Shoulders + legs
Exercise Name Muscle Timer Reps Sets Track Indoor Cycling Cardio 10 min - - Barbell 1/2 Squat Upper Legs 90 sec 8 4 Dumbbell Front Raise Shoulders 90 sec 8 4 Barbell Floor Calf Raise Lower Legs 90 sec 8 4 Barbell Lunge Upper Legs 90 sec 8 4 Dumbbell Lying Rear Delt Raise Shoulders 90 sec 8 4 Barbell Clean Deadlift Upper Legs 90 sec 8 4 Dumbbell Lateral Raise Shoulders 90 sec 8 4

Friday Abs
Exercise Name Muscle Timer Reps Sets Track Plank Abs 20 sec - 3 Crunches Abs 10 sec 40 3 Oblique Crunches Abs 10 sec 15 3 Oblique Crunches Abs 10 sec 15 3 Air Bike Abs 10 sec 20 3

Friday Back + biceps
Exercise Name Muscle Timer Reps Sets Track Indoor Cycling Cardio 10 min - - Machine Assisted Pull Up Back 90 sec 8 4 Dumbbell Alternate Bicep Curl Biceps 90 sec 8 4 Cable V Bar Pull Down Back 90 sec 8 4 Dumbbell Concentration Curls Biceps 90 sec 8 4 Cable Seated Row Back 90 sec 8 4 Indoor Cycling Cardio 20 min - -