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Monday Chest #1
Exercise Name Muscle Timer Reps Sets Track Barbell Bench Press Chest 150 sec 3 7 Dip Triceps 150 sec 8 5 Dumbbell Pullover Chest 150 sec 10 4

Tuesday Back #1
Exercise Name Muscle Timer Reps Sets Track Weighted Pull-Up Back 150 sec 8 4 Deadstop barbell row Back 150 sec 8 4 Barbell Romanian Deadlift Back 150 sec 8 4 Wide Grip Lat Pulldown Back 150 sec 10 6 Barbell Curl Biceps 150 sec 8 4 Dumbbell Alternating Seated Curl Biceps 150 sec 8 4

Wednesday Shoulders
Exercise Name Muscle Timer Reps Sets Track Barbell Military Press Shoulders 150 sec 5 3 Barbell Push Press Behind the Neck Shoulders 150 sec 8 3 Dumbbell Lateral Raise Shoulders 150 sec 12 5 Cable Rope Face Pull Shoulders 150 sec 12 5 Speed Bench (with bands) Triceps 150 sec 3 6 Close grip bench press EZ-Bar Triceps 150 sec 8 4 Cable Tricep Pushdown Triceps 150 sec 8 4

Thursday Legs
Exercise Name Muscle Timer Reps Sets Track Barbell Squat Upper Legs 150 sec 5 5 Leg Press Upper Legs 150 sec 15 5 Standing Calf Raise Lower Legs 150 sec 20 5 Barbell Bulgarian Split Squat Upper Legs 150 sec 8 4

Friday Chest #2
Exercise Name Muscle Timer Reps Sets Track Barbell Bench Press Chest 150 sec 6 6 Dumbbell Incline Fly Chest 150 sec 10 5 EZ Bar Standing French Press Triceps 150 sec 10 4

Saturday Back #2
Exercise Name Muscle Timer Reps Sets Track Weighted Chin Up Back 150 sec 8 4 Seal row Back 150 sec 8 6 Cable Seated Row Back 150 sec 10 4 Dumbbell Alternating Hammer Curl Biceps 150 sec 8 4 Barbell Reverse Curl Forearms 150 sec 10 4