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Day 1 ?????? ?????
Exercise Name Muscle Timer Reps Sets Track Prone Leg Curl Upper Legs 90 sec 20 5 Barbell Romanian Deadlift Back 90 sec 10 2 Barbell Romanian Deadlift Back 90 sec 8 3 Back Hyperextension Back 90 sec 10 2 Back Hyperextension Back 90 sec 8 3

Day 2 ????? ?, ?. ??????, ??????

Exercise Name Muscle Timer Reps Sets Track Dumbbell Straight Arm Pullover Chest 90 sec 10 3 Dumbbell Straight Arm Pullover Chest 90 sec 8 3 Cable Elevated Row Back 90 sec 10 2 Cable Elevated Row Back 90 sec 8 3 Cable Underhand Pull-down Back 90 sec 10 2 Cable Underhand Pull-down Back 90 sec 8 3 Barbell Snatch Shrug Shoulders 90 sec 10 2 Barbell Snatch Shrug Shoulders 90 sec 8 3 Barbell Curl Biceps 90 sec 10 2 Barbell Curl Biceps 90 sec 8 4

Day 3 ????? ????, ?. ??????, ???

Exercise Name Muscle Timer Reps Sets Track Dumbbell Incline Bench Press Chest 90 sec 10 4 Dumbbell Incline Bench Press Chest 90 sec 8 3 Barbell Incline Bench Press Chest 90 sec 10 2 Barbell Incline Bench Press Chest 90 sec 8 3 Dumbbell Standing Press Shoulders 90 sec 10 2 Dumbbell Standing Press Shoulders 90 sec 8 3 Barbell Upright Row Shoulders 90 sec 10 2 Barbell Upright Row Shoulders 90 sec 8 3 Barbell Close Grip Bench Press Triceps 90 sec 10 2 Barbell Close Grip Bench Press Triceps 90 sec 8 3

Day 4 ?????
Exercise Name Muscle Timer Reps Sets Track Leg Extension Upper Legs 90 sec 20 4 Barbell Lunge Upper Legs 90 sec 20 2 Leg Press Upper Legs 90 sec 10 3 Leg Press Upper Legs 90 sec 8 4 Hack Squat Upper Legs 90 sec 10 2 Hack Squat Upper Legs 90 sec 8 3

Day 5 ????? ?, ?. ??????, ??????
Exercise Name Muscle Timer Reps Sets Track Wide Grip Lat Pulldown Back 90 sec 10 2 Pull-Up Back 90 sec 8 4 Dumbbell Straight Arm Pullover Chest 90 sec 10 2 Dumbbell Straight Arm Pullover Chest 90 sec 8 3 Barbell Snatch Shrug Back 90 sec 10 2 Barbell Snatch Shrug Back 90 sec 8 3 Barbell Curl Biceps 90 sec 10 3 Barbell Curl Biceps 90 sec 8 3

Day 6 ????? ???, ?????, ???

Exercise Name Muscle Timer Reps Sets Track Barbell Bench Press Chest 90 sec 10 4 Barbell Bench Press Chest 90 sec 8 3 Dip Triceps 90 sec 10 2 Dip Triceps 90 sec 8 3 Dumbbell Standing Press Shoulders 90 sec 10 2 Dumbbell Standing Press Shoulders 90 sec 8 3 Barbell Upright Row Shoulders 90 sec 10 2 Barbell Upright Row Shoulders 90 sec 8 3 Barbell Close Grip Bench Press Triceps 90 sec 10 2 Barbell Close Grip Bench Press Triceps 90 sec 8 3

Day 8 [2022-10-31] Workout

Exercise Name Muscle Timer Reps Sets Track Barbell Bench Press Chest 60 sec 8 3 Barbell Bench Press Chest 60 sec 8 3 Dip Triceps 60 sec 8 3 Dip Triceps 60 sec 8 3 Dumbbell Standing Press Shoulders 60 sec 8 3 Dumbbell Standing Press Shoulders 60 sec 8 3 Barbell Upright Row Shoulders 60 sec 8 3 Barbell Upright Row Shoulders 60 sec 8 3 Barbell Close Grip Bench Press Triceps 60 sec 8 3 Barbell Close Grip Bench Press Triceps 60 sec 8 3