Notes
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Muscle Exercise Name Timer Reps Sets Track
Chest
Dumbbell Bench Press 60 sec 8 4 Progress Chart
Chest
Barbell Incline Bench Press 60 sec 8 4 Progress Chart
Chest
Cable Cross Over 60 sec 8 4 Progress Chart
Triceps
Barbell Close Grip Bench Press 60 sec 8 3 Progress Chart
Triceps
Dumbbell Lying Triceps Extension 60 sec 8 3 Progress Chart
Triceps
Triceps Pushdown - Rope 60 sec 8 3 Progress Chart
Triceps
Cable Rope Overhead Triceps Extension 60 sec 8 3 Progress Chart
Chest
Dumbbell Incline Fly 60 sec 8 3 Progress Chart
Chest
Machine Fly 60 sec 8 3 Progress Chart
Triceps
Cable Triceps Pushdown 60 sec 8 3 Progress Chart
Cardio
Treadmill Running 999 min N/A N/A Progress Chart
Tuesday Abs & Cardio
Muscle Exercise Name Timer Reps Sets Track
Cardio
Elliptical Training 60 min N/A N/A Progress Chart
Abs
Ab Crunch Machine 60 sec 20 3 Progress Chart
Abs
Flat Bench Lying Leg Raise 60 sec 15 3 Progress Chart
Abs
Decline Oblique Crunch 60 sec 10 3 Progress Chart
Cardio
Treadmill Running 60 min N/A N/A Progress Chart
Wednesday Back, Biceps, and Forearm
Muscle Exercise Name Timer Reps Sets Track
Back
Wide-Grip Lat Pulldown 60 sec 8 3 Progress Chart
Back
Close-Grip Front Lat Pulldown 60 sec 8 3 Progress Chart
Back
Cable Seated Row 60 sec 10 3 Progress Chart
Biceps
Barbell Curl 60 sec 8 3 Progress Chart
Biceps
Incline Dumbbell Curl 60 sec 8 3 Progress Chart
Biceps
Dumbbell Preacher Curl 60 sec 8 3 Progress Chart
Biceps
Dumbbell Alternate Bicep Curl 60 sec 8 3 Progress Chart
Forearms
Reverse Barbell Curl 60 sec 8 3 Progress Chart
Biceps
Bicep Curl Machine 60 sec 8 3 Progress Chart
Biceps
Barbell twenty ones 60 sec 21 3 Progress Chart
Cardio
Treadmill Running 999 min N/A N/A Progress Chart
Thursday Abs & Cardio
Muscle Exercise Name Timer Reps Sets Track
Cardio
Elliptical Training 60 min N/A N/A Progress Chart
Abs
Ab Crunch Machine 60 sec 10 3 Progress Chart
Abs
Decline Oblique Crunch 60 sec 10 3 Progress Chart
Abs
Flat Bench Lying Leg Raise 60 sec 15 3 Progress Chart
Cardio
Treadmill Running 60 min N/A N/A Progress Chart
Friday Shoulders and Legs
Muscle Exercise Name Timer Reps Sets Track
Shoulders
Seated Side Lateral Raise 60 sec 8 3 Progress Chart
Upper Legs
Barbell Squat 60 sec 8 3 Progress Chart
Upper Legs
Smith Machine Stiff Legged Deadlift 60 sec 8 3 Progress Chart
Upper Legs
Leg Extensions 60 sec 8 3 Progress Chart
Lower Legs
Standing Calf Raises 60 sec 8 3 Progress Chart
Shoulders
Standing Military Press 60 sec 8 3 Progress Chart
Shoulders
Dumbbell Lateral Raise 60 sec 8 3 Progress Chart
Shoulders
Reverse Flyes 60 sec 8 3 Progress Chart
Shoulders
Dumbbell Shoulder Press 60 sec 8 3 Progress Chart
Upper Legs
Seated Leg Curl 60 sec 8 3 Progress Chart
Shoulders
Barbell Up Right Row 60 sec 8 3 Progress Chart
Upper Legs
Leg Press 60 sec 8 3 Progress Chart
Saturday Abs & Cardio
Muscle Exercise Name Timer Reps Sets Track
Abs
Ab Crunch Machine 60 sec 10 3 Progress Chart
Cardio
Elliptical Training 60 min N/A N/A Progress Chart
Abs
Flat Bench Lying Leg Raise 60 sec 15 3 Progress Chart
Abs
Decline Oblique Crunch 60 sec 10 3 Progress Chart
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