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 1Day 2Day 3Day 4
Quads Chest Back Biceps
Abs Shoulders Hamstrings Triceps
  Calves Abs Calves


Chest Exercise Sets Reps
  Bench Press 2 8-10
  Incline Bench Press 2 8-10
  Dumbbell Flyes 2 8-10
Top Of Page Decline Bench Press 2 8-10


Shoulders Exercise Sets Reps
  Barbell Press 2 8-10
  Rear Dumbbell Raises 2 8-10
Top Of Page Side Dumbbell Raises 2 8-10


Calves Exercise Sets Reps
  Standing Calf Raises 2 8-10
Top Of Page Seated Calf Raises 2 8-10


Quadriceps Exercise Sets Reps
  Squats 2 8-10
  Leg Press 2 8-10
  Lunges 2 8-10
Top Of Page Leg Extensions 2 8-10


Hamstrings Exercise Sets Reps
  Leg Curls 2 8-10
Top Of Page Stiff-Legged Deadlifts 2 8-10

Abs Exercise Sets Reps
  Floor Crunches 2 8-10
Top Of Page Leg Raises 2 8-10

Back Exercise Sets Reps
  Machine Pullovers 2 8-10
  Reverse-Grip Barbell Rows 2 8-10
  Seated Cable Rows 2 8-10
Top Of Page Chins 2 8-10

Biceps Exercise Sets Reps
  Standing Barbell Curls 2 8-10
Top Of Page Seated Dumbbell Curls 2 8-10

Triceps Exercise Sets Reps
  Reverse-Grip Pull Downs 2 8-10
Top Of Page Barbell Extensions 2 8-10


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