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Day 1 Chest and Abs

Exercise Name Muscle Timer Reps Sets Track One arm smith bench press Chest 60 sec 8 3 Smith Machine Incline Bench Press Chest 60 sec 8 3 Smith Machine Wide Grip Decline Bench Press Chest 60 sec 8 3 Cable Flat Bench Fly Chest 60 sec 8 3 Cable Incline Fly Chest 60 sec 8 3 Cable high fly Chest 60 sec 8 3 Push up ladder Chest 60 sec 8 3 Bench Vs Abs 60 sec 25 3 Midrow weighted pull in Abs 60 sec 10 3 Air Bike Abs 60 sec 20 3

Day 2 Back and Calves
Exercise Name Muscle Timer Reps Sets Track Chin Up Back 60 sec 8 3 T Bar Row Back 60 sec 8 3 Reverse grip midrow Back 60 sec 8 3 Close Grip Reverse Lat Pull Down Back 60 sec 8 3 One Arm Dumbbell Row Back 60 sec 8 3 Cable Palm Rotational Row Back 60 sec 8 3 Back Extension on Stability Ball Back 60 sec 8 3 Standing Calf Raises Lower Legs 60 sec 8 3

Day 3 Shoulders
Exercise Name Muscle Timer Reps Sets Track Hand-stand press Shoulders 60 sec 8 3 Hex bar shrug Shoulders 60 sec 8 3 Standing Alternating Front/Back Barbell Press Shoulders 60 sec 8 3 Seated Cable Shrug Shoulders 60 sec 8 3 Cable Front Raise Shoulders 60 sec 8 3 Plate upright row Shoulders 60 sec 8 3 Reverse Machine Flyes Shoulders 60 sec 8 3 Cable Lateral Raise Shoulders 60 sec 8 3

Day 4 Bis, Tris, and Abs

Exercise Name Muscle Timer Reps Sets Track Ankles to the bar Abs 60 sec 8 3 Decline EZ Bar Triceps Extension Triceps 60 sec 8 3 EZ-Bar Curl Biceps 60 sec 8 3 Triceps Pushdown - Rope Triceps 60 sec 8 3 Ab Crunch Machine Abs 60 sec 15 3 Twisting rope curl Biceps 60 sec 8 3 High Pulley Overhead Tricep Extension Triceps 60 sec 8 3 Preacher Curl Biceps 60 sec 8 3 Decline Leg Raise with Hip Thrust Abs 60 sec 10 3 21s Biceps 60 sec 21 3 Seated Triceps Press Triceps 60 sec 8 3

Day 5 Swimming
Exercise Name Muscle Timer Reps Sets Track Swimming Cardio 30 min - -

Day 6 Legs
Exercise Name Muscle Timer Reps Sets Track Power clean Upper Legs 60 sec 8 3 Leg Extensions Upper Legs 60 sec 8 3 Seated Dumbbell Calf Raise Lower Legs 60 sec 15 3 Leg Press Machine Upper Legs 60 sec 8 3 Seated Leg Curl Upper Legs 60 sec 8 3

Day 7 Abs
Exercise Name Muscle Timer Reps Sets Track Bench Vs Abs 60 sec 20 3 Ab Rollout on Knees Abs 60 sec 10 3 Oblique Crunches Abs 60 sec 10 3 30s Abs 60 sec 30 3

Day 8 Chest and Tris
Exercise Name Muscle Timer Reps Sets Track Barbell Bench Press Chest 60 sec 8 3 Barbell Neck Press Chest 60 sec 8 3 Dumbbell Decline Bench Press Chest 60 sec 8 3 Dumbbell Fly Chest 60 sec 8 3 Cable under fly Chest 60 sec 8 3 Seated Triceps Press Triceps 60 sec 8 3 Cable Skulls Triceps 60 sec 8 3 Close grip bench Triceps 60 sec 8 3 Close Triceps Pushup Triceps 60 sec 8 3

Day 9 Back
Exercise Name Muscle Timer Reps Sets Track Wide grip midrow Back 60 sec 8 3 Wide Grip Pulldown Behind The Neck Back 60 sec 8 3 One Arm Kettlebell Row Back 60 sec 8 3 Close-Grip Front Lat Pulldown Back 60 sec 8 3 Climbers Chin Up Back 60 sec 8 3 Middle Back Shrug Back 60 sec 8 3 Straight Arm Push Down Back 60 sec 8 3

Day 10 Legs and Abs
Exercise Name Muscle Timer Reps Sets Track One Legged Leg Press Machine Upper Legs 60 sec 8 3 Smith Machine Squat to Bench Upper Legs 60 sec 8 3 Thigh Abductor Upper Legs 60 sec 8 3 Thigh Adductor Upper Legs 60 sec 8 3 Exercise Ball Crunch Abs 60 sec 15 3 Windshield Wipers Abs 60 sec 8 3 Heel touchers Abs 60 sec 15 3