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Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Dumbbell Bench Press
(Pectoralis Major, Tricep Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Plated Palloff Press
(Pectoralis Major, Tricep Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Standing Barbell Wide Overhead Press
(Anterior Deltoid, Medial Deltoid, Triceps Brachii, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Crab Walk/ Push-Ups
(Pectoral Major, Quadriceps, Hamstrings, Gluteus Maximus, Rectus Abdominis, Erector Spinae, Obliques, Transverse Abdominis, Latissimus Dorsi, Trapezius, Rhomboids, Anterior Deltoids, Posterior Deltoids, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
V-Bar Tricep Pushdowns
(Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Diamond Knee Push-Ups
(Pectoralis Major, Anterior Deltoid, Bicep Brachii, Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Body-Weight Bench Dips (Bent Knees)
(Tricep Brachii, Anconeus, Pectoralis Major)
6
3
10
90 secs
2:01:02
No
Double Rope Knee Tricep Push-Downs
(Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Incline SM Bench Press
(Pectoralis Major, Anterior Deltoid, Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Flat SM Bench Press
(Pectoralis Major, Anterior Deltoids, Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Cable Rope Pushdowns
(Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Barbell Over-Head Press
(Pectoral major, Tricep brachii, Anterior Deltoid, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
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