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Day 1 Workout 1
Exercise Name Muscle Timer Reps Sets Track Barbell Bench Press Chest 90 sec 6 3 Barbell Decline Bench Press Chest 60 sec 6 3 Barbell Incline Bench Press Chest 90 sec 6 3 Barbell Upright Row Shoulders 60 sec 6 3 Barbell Military Press Shoulders 60 sec 6 3 Barbell Push Press Shoulders 60 sec 6 3

Day 2 Workout 2
Exercise Name Muscle Timer Reps Sets Track Barbell Deadlift Back 90 sec 6 4 Barbell Bent-Over Row Back 60 sec 8 4 Barbell Curl Biceps 60 sec 10 3 Barbell Reverse Curl Forearms 60 sec 10 3

Day 3 Workout 3
Exercise Name Muscle Timer Reps Sets Track Barbell Step-Ups Upper Legs 60 sec 6 4 Barbell Squat Upper Legs 60 sec 8 4 Barbell Ab Rollout Abs 60 sec 10 3 Bench Crunches Abs 60 sec 15 3

Day 4 Workout 4
Exercise Name Muscle Timer Reps Sets Track Barbell Bench Press Chest 90 sec 6 3 Barbell Decline Bench Press Chest 60 sec 6 3 Barbell Incline Bench Press Chest 90 sec 6 3 Barbell Upright Row Shoulders 60 sec 6 3 Barbell Military Press Shoulders 60 sec 6 3 Barbell Push Press Shoulders 60 sec 6 3

Day 5 Workout 5
Exercise Name Muscle Timer Reps Sets Track Barbell Deadlift Back 90 sec 6 4 Barbell Bent-Over Row Back 60 sec 8 4 Barbell Curl Biceps 60 sec 10 3 Barbell Reverse Curl Forearms 60 sec 10 3

Day 6 Workout 6
Exercise Name Muscle Timer Reps Sets Track Barbell Step-Ups Upper Legs 60 sec 6 4 Barbell Squat Upper Legs 60 sec 8 4 Barbell Ab Rollout Abs 60 sec 10 3 Bench Crunches Abs 60 sec 15 3