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RPE
Sets
Reps
Rest
Rest
Status
Medicine Ball Slams
(Pectoralis Major, Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Close Grip Knee Push-Ups
(Pectoralis Major, Pectoralis Minor, Tricep Brachii, Bicep 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, Latissimus Dorsi, Rectus Abdominis, External Obliques, Pectoralis Major, Pectoralis Minor, Trapezius)
6
3
10
90 secs
2:01:02
No
Cross-Body Single Tricep Exensions
(Tricep 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
Plated Palloff Press
(Pectoralis Major, Tricep Brachii (Lateral Head), Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Decline Hammer Grip Bench Press
(Pectoral Major, Trapezius, Latissimus Dorsi, Rhomboids, Infraspinatus)
6
3
10
90 secs
2:01:02
No
Incline SM Bench Press
(Pectoralis Major, Tricep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Upward Cable Flyes
(Pectoralis Major, Anterior Deltoid, Bicep Brachii (short head)
6
3
10
90 secs
2:01:02
No
Machine Chest Flyes
(Pectoralis Major, Bicep brachii (short head))
6
3
10
90 secs
2:01:02
No
Straight Bar Pushdowns
(Tricep Brachii)
6
3
10
90 secs
2:01:02
No
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