Workout Wizard® Tap any muscle group to see the exercises for that muscle group.

Routine Overview    Change Routine

Tap "Day" at the top of the table for the worksheet for that day.

Day 1	Day 2	Day 3
Quads	Chest	Back
Abs	Calves	Shoulders
		Abs

Day 4	Day 5
Hamstrings	Biceps
Calves	Triceps
	Forearms

Chest	Exercise	Sets	Reps
	Bench Press	2	6
	Dumbbell Flyes	2	12

Shoulders	Exercise	Sets	Reps
	Barbell Press	2	6
Top Of Page	Side Dumbbell Raises	2	12

Calves	Exercise	Sets	Reps
	Standing Calf Raises	2	6
Top Of Page	Seated Calf Raises	2	12

Quadriceps	Exercise	Sets	Reps
	Squats	2	6
Top Of Page	Leg Extensions	2	12

Hamstrings	Exercise	Sets	Reps
Top Of Page	Stiff-Legged Deadlifts	2	6
	Leg Curls	2	12

Abs	Exercise	Sets	Reps
	Floor Crunches	2	10
Top Of Page	Leg Raises	2	10

Back	Exercise	Sets	Reps
Top Of Page	Chins	2	6
	Seated Cable Rows	2	12

Biceps	Exercise	Sets	Reps
	Standing Barbell Curls	2	6
Top Of Page	Seated Dumbbell Curls	2	12

Triceps	Exercise	Sets	Reps
Top Of Page	Barbell Extensions	2	6
	Reverse-Grip Pull Downs	2	12

Forearms	Exercise	Sets	Reps
	Wrist Curls	2	6
Top Of Page	Hammer Curls	2	12

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