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RPE
Sets
Reps
Rest
Rest
Status
Seated Dumbbell Curls
(Biceps Brachii)
6
3
10
90 secs
2:01:02
No
Bent-Over Barbell Rows
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Hammer Curls
(Bicep Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Modified Cable Lat Pull-Down
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Standing Plate Press
Anterior Deltoid, Medial Deltoid, Tricep Brachii, Pectoralis Major
6
3
10
90 secs
2:01:02
No
Barbell Front Raise
(Anterior Deltoid, Medial Deltoid, Bicep Brachii, Trapezius, Pectoralis Major)
6
3
10
90 secs
2:01:02
No
Bent-Over Dumbbell Rows
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major, Teres Minor, Brachialis)
6
3
10
90 secs
2:01:02
No
Clean & Press
(Medial Deltoid, Anterior Deltoid, Posterior Deltoid, Pectoral Major, Tricep Brachii, Quadricep, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Trapezius)
6
3
10
90 secs
2:01:02
No
Dual Cable Rear Dealt Flye
(Posterior Deltoids, Medial Deltoids, Trapezius, Infraspinatus, Teres Minor, Rhomboids, Erector Spinae)
6
3
10
90 secs
2:01:02
No
90 Dumbbell Lateral Raises:
(Medial Deltoid, Anterior Deltoid, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Smith Machine Shoulder Press
(Posterior Deltoid, Medial Deltoid)
6
3
10
90 secs
2:01:02
No
Single Cable Pivots
(Medial Deltoid, Posterior Deltoid)
6
3
10
90 secs
2:01:02
No
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