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RPE
Sets
Reps
Rest
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Bicycle Crunches
(Rectus Abdominis, External Obliques, Sartorius, Iliopsoas, Rectus Femoris, Sartorius, Tensor Fasciae Latae)
6
3
10
90 secs
2:01:02
No
Plank
(Rectus Abdominis, Serratus Anterior, External Obliques, Quadriceps, Pectoral Major, Deltoids)
6
3
10
90 secs
2:01:02
No
Incline Dumbbell Bench Press
(Pectoralis Major, Triceps Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Wide Knee Push-Ups
(Pectoralis Major, Triceps Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Medicine Ball Slams
(Pectoralis Major, Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Cross-Body Single Tricep Extensions
(Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Decline SM Bench Press
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Flat SM Close Grip Bench Press
(Pectoralis Major, Triceps Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Downward Cable Flyes
(Pectoralis Major, Pectoralis Minor, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Reverse Pushdowns
(Tricep brachii, Anconeus, ECRL, ECU)
6
3
10
90 secs
2:01:02
No
V Bar Tricep Pushdowns
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Dumbbell Half Circle Raise
(Pectoral Major, Pectoral Minor, Medial Deltoids, Anterior Deltoids)
6
3
10
90 secs
2:01:02
No
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