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Monday Chest and Abs

Exercise Name Muscle Timer Reps Sets Track Barbell Decline Bench Press Chest 60 sec 10 3 Cable Crunch Abs 60 sec 10 3 Barbell Incline Bench Press Chest 60 sec 10 3 Supine Ab Crunch Machine Abs 60 sec 10 3 Leverage Incline Chest Press Chest 60 sec 10 3 Cable Pallof Press with Rotation Abs 60 sec 10 3 Butterfly Chest 60 sec 10 3 Cable High Cross Over Chest 60 sec 10 3 Hanging Knee Raise Abs 60 sec 10 3 Push Up On Exercise Dome Chest 60 sec 10 3 Dumbbell Press on Exercise Ball Chest 60 sec 10 3

Tuesday Shoulders and Abs

Exercise Name Muscle Timer Reps Sets Track Dumbbell Arnold Press Shoulders 60 sec 10 3 Decline Bench Weighted Twist Abs 60 sec 10 3 Barbell Behind The Head Military Press Shoulders 60 sec 10 3 Cable Side Bends Abs 60 sec 10 3 Dumbbell Lateral Raise Shoulders 60 sec 10 3 Seated Leg Tucks Abs 60 sec 10 3 Leverage Shrug Shoulders 60 sec 10 3 Roman Chair Twisting Knee Raise Abs 60 sec 10 3 Machine Deltoid Raise Shoulders 60 sec 10 3 Oblique Raises on Parallel Bars Abs 60 sec 10 3 Machine Reverse Flyes Shoulders 60 sec 10 3 Smith Machine Rear Delt Row Shoulders 60 sec 10 3

Wednesday Legs and Abs

Exercise Name Muscle Timer Reps Sets Track One Leg 45 Degree Leg Press Glutes 60 sec 10 3 Plank Abs 60 sec - 3 Smith Machine Lunge Glutes 60 sec 10 3 Cable Wood Chops Abs 60 sec 10 3 Hack Squat Upper Legs 60 sec 10 3 Weighted Crunches Abs 60 sec 10 3 Leg Extensions Upper Legs 60 sec 10 3 Supine Ab Crunch Machine Abs 60 sec 10 3 Leg Press Upper Legs 60 sec 10 3 Standing Calf Raises Lower Legs 60 sec 10 3 Seated Leg Curl Upper Legs 60 sec 10 3 Calf Press On Leg Press Lower Legs 60 sec 10 3 Seated Calf Raise Lower Legs 60 sec 10 3 Weight Plate Around the World Decline Crunch Abs 60 sec 8 3

Thursday Arms and Abs

Exercise Name Muscle Timer Reps Sets Track Preacher Curl Machine Biceps 60 sec 10 3 Parallel Bar Leg Raise Abs 60 sec 10 3 Cable Pulldown Bicep Curl Biceps 60 sec 10 3 Medicine Ball Sit Up on Exercise Ball Abs 60 sec 10 3 Machine Curl With Reverse Grip Biceps 60 sec 10 3 Knee Hip Raise On Parallel Bars Abs 60 sec 10 3 EZ Bar Close Grip Curl Biceps 60 sec 10 3 Dumbbell Standing Reverse Curl Forearms 60 sec 10 3 Seated Tricep Dip Triceps 60 sec 10 3 Dumbbell Twisting Bench Press Triceps 60 sec 10 3 Cable Standing Biceps Curl Biceps 60 sec 10 3 Close Triceps Pushup Triceps 60 sec 10 3 Cable Overhead Curl Biceps 60 sec 10 3 EZ Bar Reverse Grip Preacher Curl Forearms 60 sec 10 3 Dumbbell Seated Triceps Press Triceps 60 sec 10 3 Machine Triceps Extension Triceps 60 sec 10 3

Friday Back and Abs

Exercise Name Muscle Timer Reps Sets Track Wide Grip Lat Pulldown Back 60 sec 10 3 Dumbbell Side Bend Abs 60 sec 10 3 T Bar Lying Row Back 60 sec 10 3 Exercise Ball V Up Abs 60 sec 10 3 Seated Machine Row Back 60 sec 10 3 Weight Plate Twist Abs 60 sec 10 3 Leverage Machine Iso Row Back 60 sec 10 3 Machine Lat Pull Down Back 60 sec 10 3 Hyperextensions - Back Extensions Back 60 sec 10 3 Cable Seated Row Back 60 sec 10 3 Cable V Bar Pull Down Back 60 sec 10 3

Saturday Rest

Sunday Rest

ANY Cardio - Twice A Week
Exercise Name Muscle Timer Reps Sets Track Treadmill Running Cardio 60 min - - Step Machine Cardio 60 min - - Rowing Cardio 60 min - - Mountain Biking Cardio 60 min - - Elliptical Training Cardio 60 min - -