
lunges for quads_glutes_hamstrings:
	Weight: 
	Sets: 
	Reps: 


burpees for total_body:
	Weight: 
	Sets: 
	Reps: 


plank for abs:
	Weight: 
	Sets: 
	Reps: 


pull_ups for back_biceps:
	Weight: 
	Sets: 
	Reps: 


dumbbell_press for shoulders_triceps_chest:
	Weight: 
	Sets: 
	Reps: 


barbell_row for back_biceps:
	Weight: 
	Sets: 
	Reps: 


box_jumps for quads_glutes_calves:
	Weight: 
	Sets: 
	Reps: 


dumbbell_curls for biceps:
	Weight: 
	Sets: 
	Reps: 


dumbbell_flyes for chest_shoulders:
	Weight: 
	Sets: 
	Reps: 


calf_raises for calves:
	Weight: 
	Sets: 
	Reps: 


push_ups for chest_triceps_shoulders:
	Weight: 
	Sets: 
	Reps: 


leg_press for quads:
	Weight: 
	Sets: 
	Reps: 


dips for triceps_chest_shoulders:
	Weight: 
	Sets: 
	Reps: 


bicycle_crunches for abs_obliques:
	Weight: 
	Sets: 
	Reps: 


EXERCISE                  MUSCLES                              WEIGHT  TIME  SETS  REPS
 1. lunges                quads_glutes_hamstrings               105     0     3     5
 2. burpees               total_body                            215     0     2    10
 3. plank                 abs                                   300     0     1     3
 4. pull_ups              back_biceps                           150     0     3     2
 5. dumbbell_press        shoulders_triceps_chest               100     0     2     4
 6. barbell_row           back_biceps                             4     0    50    10
 7. box_jumps             quads_glutes_calves                     5     0     5    30
 8. dumbbell_curls        biceps                                  3     0     1    45
 9. dumbbell_flyes        chest_shoulders                         5     0     5    30
10. calf_raises           calves                                  2     0    15    40
11. push_ups              chest_triceps_shoulders                 1     0    10    60
12. leg_press             quads                                   3     0     1   125
13. dips                  triceps_chest_shoulders                 3     0     5    40
14. bicycle_crunches      abs_obliques                            5     0     5    15

