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Monday bench
Exercise Name Muscle Timer Reps Sets Track Barbell Bench Press Chest 60 sec 8 3 Barbell Incline Bench Press Chest 60 sec 8 3 Dumbbell Incline Bench Press Chest 60 sec 8 3 Dumbbell Bench Press Chest 60 sec 8 3 Dumbbell Bent Arm Pullover Chest 60 sec 8 3 Dumbbell Incline Fly Chest 60 sec 8 3 Machine Butterfly Chest 60 sec 8 3

Tuesday back

Exercise Name Muscle Timer Reps Sets Track Wide Grip Lat Pulldown Back 60 sec 8 3 Wide Grip Pulldown Behind the Neck Back 60 sec 8 3 Dumbbell One-Arm Row Back 60 sec 8 3 Cable Seated Row Back 60 sec 8 3 Leverage Machine Iso Row Back 60 sec 8 3 Narrow Grip Lat Pull Down Back 60 sec 8 3 EZ Bar Reverse Grip Bent-Over Row Back 60 sec 8 3 Dumbbell One Arm Rear Row Back 60 sec 8 3 Barbell Bent Over Two Arm Row Back 60 sec 8 3

Wednesday arm
Exercise Name Muscle Timer Reps Sets Track Dumbbell Bicep Curl Biceps 60 sec 8 3 EZ Bar Curl Biceps 60 sec 8 3 Dumbbell Alternating Hammer Curl Biceps 60 sec 8 3 Dumbbell Concentration Curl Biceps 60 sec 8 3 EZ Bar Tricep Extension Triceps 60 sec 8 3 Barbell Close Grip Bench Press Triceps 60 sec 8 3 Cable Rope Triceps Pushdown Triceps 60 sec 8 3 Dip Triceps 60 sec 8 3

Thursday rest

Friday shoulder

Exercise Name Muscle Timer Reps Sets Track Cable Rope Face Pull Shoulders 60 sec 8 3 Smith Machine Shrug Shoulders 60 sec 8 3 Dumbbell Side Lateral Raise Shoulders 60 sec 8 3 Barbell Front Raise Shoulders 60 sec 8 3 Dumbbell One Arm Rear Row Back 60 sec 8 3 Dumbbell Arnold Press Shoulders 60 sec 8 3 Cable Lying Shrug Shoulders 60 sec 8 3 Dumbbell Shoulder Press Shoulders 60 sec 8 3 Machine Reverse Flye Shoulders 60 sec 8 3

Saturday leg and abs
Exercise Name Muscle Timer Reps Sets Track Barbell Squat Upper Legs 60 sec 8 3 Dumbbell Lunges Upper Legs 60 sec 8 3 Machine Leg Press Upper Legs 60 sec 8 3 Single Leg Extension Upper Legs 60 sec 8 3 Seated Calf Raise Lower Legs 60 sec 8 3 Plank Abs 60 sec - 3 Air Bike Abs 60 sec 8 3