Monday

Chest and Back Exercise Name Barbell Bench Press Barbell Incline Bench Press Dumbbell Bench Press Dumbbell Incline Bench Press Pull Ups Wide Grip Lat Pulldown One Arm Dumbell Row Barbell Deadlift Legs and Abs Exercise Name Barbell Squat Leg Press Lying Leg Curls Leg Extensions Barbell Lunge Standing Barbell Calf Raise Seated Calf Raise Crunches Dumbbell Side Bend Timer 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec Reps 12,10,8,6 12,10,8,6 12,10,8,6 12,10,8,6 12,10,8,6 12,10,8,6 12,10,8,6 Sets 4 4 4 4 4 4 4 4 4 Track Timer Reps Sets 4 4 4 4 4 4 4 4 Track

Muscle Chest Chest Chest Chest Back Back Back Back

Tuesday

60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6

Muscle Upper Legs Upper Legs Upper Legs Upper Legs Upper Legs Lower Legs Lower Legs Abs Abs

60 sec 30,30,30,30 60 sec 20,20,20,20

Abs Abs
Wednesday

Weighted Hanging Knee Raise Weighted Decline Crunch Arms Exercise Name Barbell Curl Alternate Dumbbell Preacher Curl Dumbbell Bicep Curl Dumbbell Zottman Curl Dumbbell Concentration Curls Barbell Triceps Extension Barbell Close Grip Bench Press Cable Triceps Pushdown Barbell Seated Overhead Triceps Extension Dumbbell Standing Triceps Extension

60 sec 20,20,20,20 60 sec 25,25,25,25

4 4

Muscle Biceps Biceps Biceps Biceps Biceps Triceps Triceps Triceps Triceps Triceps
Thursday Rest Friday

Timer

Reps

Sets 4 4 4 4 4 4 4 4 4 4

Track

60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6

Shoulders and Back Exercise Name Dumbbell Arnold Press Dumbbell Shoulder Shrug Smith Machine Shrug Dumbbell Lateral Raise Timer Reps Sets 4 4 4 4 Track

Muscle Shoulders Shoulders Shoulders Shoulders

60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6

Shoulders Shoulders Back Back Back Back Back

Saturday

Dumbbell Shoulder Press Behind The Head Military Press Barbell Deadlift Wide Grip Lat Pulldown T Bar Row One Arm Dumbell Row Weighted Pull Ups Chest and Legs Exercise Name Barbell Bench Press Chest Dip Leg Press Barbell Squat Leg Extensions Lying Leg Curls Push Up Close Hand Pushup Bench Pushups

60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6 60 sec 12,10,8,6

4 4 4 4 4 4 4

Muscle Chest Triceps Upper Legs Upper Legs Upper Legs Upper Legs Chest Chest Chest
Sunday Rest

Timer 60 sec

Reps 10,8,6,4

Sets 4 4 4 4 4 4 4 4 4

Track

60 sec 10,20,30,40 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 60 sec 12,10,8,6 12,10,8,6 12,10,8,6 12,10,8,6 20 20 20