ABS Shoulder Biceps

Crunches Two bar shoulder press Barbell preacher curl

Decline crunches Barebell front raise Dumbbell concentration c
Dumbbell side bends Dumbbell front raise Barbell bicep curl
Incline leg raise Barebell indy press Inclined dumbbell curl
Decline leg raise Dumbbell side raises Reverse dumbbell curl
Kneeling cable crunch Weight plate front raise Seated dumbbell curl
Leg raises Machine shoulder press Cable biceps curl
Flat bench lying leg raise Cable rope upright rows Dumbbell biceps curl
Seated jack knife Back perss Dumbbell hammer curl
Twisting hip raise Seated front press Low pully curl
Weighted crunch Overhead lift
Plank Seated dumbbell press
Side plank Shoulder shrugs
Superman Barebell shrugs
Twish crunch Upright rows
Dumbbell rear deltoid raises
Dumbbell side raises
Chest Triceps Back
Chest press Closegrip smith pushups Rickshaw
Close grip bench press Reverse single cable extension Curl bar rickshaw
Decline press Standing overhead dumbbell Dead lift
Dumbbell Fly V bar pushdown Seated rows
Butterfly machine Wieghted bench dips Barebell bent over row
Dumbbell pullover Close grip bench press
Inclined dumbbell flys Lying barebell tricep extension
Inclined press Tricep kickback
Dumbbell press onearem dumbbell tricep extension
Inclined dumbbell press Dumbbell tricep extension
diomond push ups
Dumbbell row kickback
Cardio Forearm Leg
Pushups Barebell wrist curl Barebell lunges
Burpee One arm palmdown wrist curl Barebell squat
Jumping squad Hammer curl Leg extension
Half burpee Alternating hammer curl Leg press
High knees Standing barebell behind te back wrist curl Bulgarian split squat
Mountain climbers Dumbbell curl Dumbbell side lunges
Mountaineering One arm side deadlift
Moving planks Dumbbell squat
Calf
Calf raises
One leg toe raises
Seated dumbbell calf raises
Standing barebell calf raises
Calf jump
Day 01 Day 02 Day 03 Day 04 Day 05 Day 06
Chest Shoulder Cardio Chest Shoulder Cardio Chest Ch
Triceps Calf Bicep Triceps Calf Bicep Triceps Tr
Abs Forearm Back Abs Forearm Back Abs Ab
Leg Abs Abs Leg Abs Abs Leg Le
Leg Leg Leg Leg Shoulder Sh
Calf Ca
Forearm Fo
Bicep BackBi
Day 01 Day 02
Running Running
Crunches Decline crunches
Barebell lunges Barebell squat
Chest press Two bar shoulder press
Closegrip smith pushups Barebell wrist curl
Dumbbell side bends Incline leg raise
Decline press Dumbbell front raise
Decline leg raise Kneeling cable crunch
Standing overhead dumbbell Calf raises
Leg extension Dumbbell side raises
Butterfly machine Leg press
Wieghted bench dips Hammer curl
Leg raises Machine shoulder press
Seated jack knife Flat bench lying leg raise
Lying barebell tricep extension Back perss
Inclined dumbbell flys Seated dumbbell calf raises
Weighted crunch Dumbbell side lunges
Bulgarian split squat Plank
onearem dumbbell tricep extension Overhead lift
diomond push ups Calf jump
Side plank Superman
Butterfly machine Shoulder shrugs
Dumbbell press Standing barebell behind te back wrist curl
One arm side deadlift Dumbbell squat
Twish crunch Upright rows
Leg raises Twisting hip raise
Seated jack knife Dumbbell side raises
Superman
Twish crunch
Day 03 Day 04 Day 05
Running Running Running
Crunches Decline crunches Crunches
Barebell lunges Barebell squat Barebell lunges
Barbell preacher curl Close grip bench press Barebell front raise
Rickshaw Reverse single cable extension One arm palmdown wrist curl
Dumbbell side bends Incline leg raise Dumbbell side bends
Barbell bicep curl Dumbbell Fly Barebell indy press
Decline leg raise Kneeling cable crunch Decline leg raise
Curl bar rickshaw V bar pushdown Weight plate front raise
Leg extension Leg press Leg extension
Reverse dumbbell curl Butterfly machine Cable rope upright rows
Dead lift Close grip bench press Alternating hammer curl
Leg raises Flat bench lying leg raise Leg raises
Seated jack knife Dumbbell pullover Seated jack knife
Cable biceps curl Tricep kickback Seated front press
Seated rows Dumbbell tricep extension Dumbbell curl
Weighted crunch Dumbbell side lunges Weighted crunch
Bulgarian split squat Plank Bulgarian split squat
Dumbbell hammer curl Inclined press Barebell shrugs
Superman Dumbbell row kickback One leg toe raises
Side plank Superman Side plank
Barebell bent over row Tricep kickback Standing barebell calf raises
Leg press Inclined dumbbell press Dumbbell rear deltoid raises
One arm side deadlift Dumbbell squat One arm side deadlift
Twish crunch Twisting hip raise Twish crunch
Barbell bicep curl Tricep kickback Dumbbell curl
Seated rows Dumbbell squat Seated dumbbell press
Day 06
Running
Decline crunches
Barebell squat
Dumbbell concentration curl
Rickshaw
Incline leg raise
Inclined dumbbell curl
Kneeling cable crunch
Curl bar rickshaw
Leg press
Seated dumbbell curl
Dead lift
Flat bench lying leg raise
Seated rows
Dumbbell biceps curl
Leg raises
Dumbbell side lunges
Plank
Low pully curl
Side plank
Superman
Barebell bent over row
Reverse dumbbell curl
Dumbbell squat
Twisting hip raise
Dumbbell biceps curl
Dumbbell squat
ABS Shoulder
Crunches Two bar shoulder press
Decline crunches Barebell front raise
Dumbbell side bends Dumbbell front raise
Incline leg raise Barebell indy press
Decline leg raise Dumbbell side raises
Kneeling cable crunch Weight plate front raise
Leg raises Machine shoulder press
Flat bench lying leg raise Cable rope upright rows
Seated jack knife Back perss
Twisting hip raise Seated front press
Weighted crunch Overhead lift
Plank Seated dumbbell press
Side plank Shoulder shrugs
Superman Barebell shrugs
Twish crunch Upright rows
Dumbbell rear deltoid raises
Dumbbell side raises
Biceps
Barbell preacher curl
Dumbbell concentration c
Barbell bicep curl
Inclined dumbbell curl
Reverse dumbbell curl
Seated dumbbell curl
Cable biceps curl
Dumbbell biceps curl
Dumbbell hammer curl
Low pully curl
Chest Triceps Back
Chest press Closegrip smith pushups Rickshaw
Close grip bench press Reverse single cable extension Curl bar rickshaw
Decline press Standing overhead dumbbell Dead lift
Dumbbell Fly V bar pushdown Seated rows
Butterfly machine Wieghted bench dips Barebell bent over row
Dumbbell pullover Close grip bench press
Inclined dumbbell flys Lying barebell tricep extension
Inclined press Tricep kickback
Dumbbell press onearem dumbbell tricep extension
Inclined dumbbell press Dumbbell tricep extension
diomond push ups
Dumbbell row kickback
Cardio Forearm Leg
Pushups Barebell wrist curl Barebell lunges
Burpee One arm palmdown wrist curl Barebell squat
Jumping squad Hammer curl Leg extension
Half burpee Alternating hammer curl Leg press
High knees Standing barebell behind te back wrist curl Bulgarian split squat
Mountain climbers Dumbbell curl Dumbbell side lunges
Mountaineering One arm side deadlift
Moving planks Dumbbell squat
Calf
Calf raises
One leg toe raises
Seated dumbbell calf raises
Standing barebell calf raises
Calf jump
Day 01 Day 02
Running Running
Crunches Decline crunches
Barebell lunges Barebell squat
Chest press Two bar shoulder press
Closegrip smith pushups Barebell wrist curl
Dumbbell side bends Incline leg raise
Decline press Dumbbell front raise
Decline leg raise Kneeling cable crunch
Standing overhead dumbbe Calf raises
Leg extension Dumbbell side raises
Butterfly machine Leg press
Wieghted bench dips Hammer curl
Leg raises Machine shoulder press
Seated jack knife Flat bench lying leg raise
Lying barebell tricep extenBack perss
Inclined dumbbell flys Seated dumbbell calf raise
Weighted crunch Dumbbell side lunges
Bulgarian split squat Plank
onearem dumbbell tricep Overhead lift
diomond push ups Calf jump
Side plank Superman
Butterfly machine Shoulder shrugs
Dumbbell press Standing barebell behind te
One arm side deadlift Dumbbell squat
Twish crunch Upright rows
Leg raises Twisting hip raise
Seated jack knife Dumbbell side raises
Day 03
Running
Crunches
Barebell lunges
Barbell preacher curl
Rickshaw
Dumbbell side bends
Barbell bicep curl
Decline leg raise
Curl bar rickshaw
Leg extension
Reverse dumbbell curl
Dead lift
Leg raises
Seated jack knife
Cable biceps curl
Seated rows
Weighted crunch
Bulgarian split squat
Dumbbell hammer curl
Superman
Side plank
Barebell bent over row
Leg press
One arm side deadlift
Twish crunch
Barbell bicep curl
Seated rows
Day 04 Day 05
Running Running
Decline crunches Crunches
Barebell squat Barebell lunges
Close grip bench press Barebell front raise
Reverse single cable extenOne arm palmdown wrist c
Incline leg raise Dumbbell side bends
Dumbbell Fly Barebell indy press
Kneeling cable crunch Decline leg raise
V bar pushdown Weight plate front raise
Leg press Leg extension
Butterfly machine Cable rope upright rows
Close grip bench press Alternating hammer curl
Flat bench lying leg raise Leg raises
Dumbbell pullover Seated jack knife
Tricep kickback Seated front press
Dumbbell tricep extensionDumbbell curl
Dumbbell side lunges Weighted crunch
Plank Bulgarian split squat
Inclined press Barebell shrugs
Dumbbell row kickback One leg toe raises
Superman Side plank
Tricep kickback Standing barebell calf raise
Inclined dumbbell press Dumbbell rear deltoid rais
Dumbbell squat One arm side deadlift
Twisting hip raise Twish crunch
Tricep kickback Dumbbell curl
Dumbbell squat Seated dumbbell press
Day 06
Running
Decline crunches
Barebell squat
Dumbbell concentration curl
Rickshaw
Incline leg raise
Inclined dumbbell curl
Kneeling cable crunch
Curl bar rickshaw
Leg press
Seated dumbbell curl
Dead lift
Flat bench lying leg raise
Seated rows
Dumbbell biceps curl
Leg raises
Dumbbell side lunges
Plank
Low pully curl
Side plank
Superman
Barebell bent over row
Reverse dumbbell curl
Dumbbell squat
Twisting hip raise
Dumbbell biceps curl
Dumbbell squat
Day 01 Day 02
Running Running
Crunches Decline crunches
Barebell lunges Barebell squat
Chest press Two bar shoulder press
Closegrip smith pushupsBarebell wrist curl
Dumbbell side bends Incline leg raise
Decline press Dumbbell front raise
Decline leg raise Kneeling cable crunch
Standing overhead dumb
Calf raises
Leg extension Dumbbell side raises
Butterfly machine Leg press
Wieghted bench dips Hammer curl
Leg raises Machine shoulder press
Seated jack knife Flat bench lying leg raise
Lying barebell tricep ex Back perss
Inclined dumbbell flys Seated dumbbell calf rai
Weighted crunch Dumbbell side lunges
Bulgarian split squat Plank
onearem dumbbell triceOverhead lift
diomond push ups Calf jump
Side plank Superman
Butterfly machine Shoulder shrugs
Dumbbell press Standing barebell behind
One arm side deadlift Dumbbell squat
Twish crunch Upright rows
Leg raises Twisting hip raise
Seated jack knife Dumbbell side raises
Day 03 Day 04
Running Running
Crunches Decline crunches
Barebell lunges Barebell squat
Barbell preacher curl Close grip bench press
Rickshaw Reverse single cable ext
Dumbbell side bends Incline leg raise
Barbell bicep curl Dumbbell Fly
Decline leg raise Kneeling cable crunch
Curl bar rickshaw V bar pushdown
Leg extension Leg press
Reverse dumbbell curl Butterfly machine
Dead lift Close grip bench press
Leg raises Flat bench lying leg raise
Seated jack knife Dumbbell pullover
Cable biceps curl Tricep kickback
Seated rows Dumbbell tricep extensi
Weighted crunch Dumbbell side lunges
Bulgarian split squat Plank
Dumbbell hammer curl Inclined press
Superman Dumbbell row kickback
Side plank Superman
Barebell bent over row Tricep kickback
Leg press Inclined dumbbell press
One arm side deadlift Dumbbell squat
Twish crunch Twisting hip raise
Barbell bicep curl Tricep kickback
Seated rows Dumbbell squat
Day 05 Day 06
Running Running
Crunches Decline crunches
Barebell lunges Barebell squat
Barebell front raise Dumbbell concentration curl
One arm palmdown wrist
Rickshaw
Dumbbell side bends Incline leg raise
Barebell indy press Inclined dumbbell curl
Decline leg raise Kneeling cable crunch
Weight plate front raiseCurl bar rickshaw
Leg extension Leg press
Cable rope upright rowsSeated dumbbell curl
Alternating hammer curlDead lift
Leg raises Flat bench lying leg raise
Seated jack knife Seated rows
Seated front press Dumbbell biceps curl
Dumbbell curl Leg raises
Weighted crunch Dumbbell side lunges
Bulgarian split squat Plank
Barebell shrugs Low pully curl
One leg toe raises Side plank
Side plank Superman
Standing barebell calf raBarebell bent over row
Dumbbell rear deltoid raReverse dumbbell curl
One arm side deadlift Dumbbell squat
Twish crunch Twisting hip raise
Dumbbell curl Dumbbell biceps curl
Seated dumbbell press Dumbbell squat