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RPE
Sets
Reps
Rest
Rest
Status
Plank Rocks
(Rectus Abdominis, Transverse Abdominis, Obliques, Erector Spinae, Quadratus Lumborum, Deltoids)
6
3
10
90 secs
2:01:02
No
Dumbbell Between the Legs Squats
(Gluteus Maximus, Gluteus Medius, Quadriceps, Adductor Longus, Adductor Magnus, Pectineus, Gracilis)
6
3
10
90 secs
2:01:02
No
Cable Hip Adductions
(Gluteus Medius, Gluteus Minimus)
6
3
10
90 secs
2:01:02
No
Cable Twists
(External Obliques)
6
3
10
90 secs
2:01:02
No
Straight Bar Push-Downs
(Triceps Brachii, Biceps Brachii, Forearms)
6
3
10
90 secs
2:01:02
No
Close-Grip Push-Ups
(Pectoral Major, Anterior Deltoids, Triceps Braachii)
6
3
10
90 secs
2:01:02
No
Seated Bent-Over Dumbbell Flyes:
(Latissimus Dorsi, Posterior Deltoids, Rhomboids, Trapezius)
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
90° Dumbbell Lateral Raises
(Medial Deltoid, Anterior Deltoid, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Incline Dumbbell Bench Press
(Pectoral Major, Anterior Deltoids, Triceps Braachii)
6
3
10
90 secs
2:01:02
No
Dumbbell Chest Flyes
(Pectoral Major)
6
3
10
90 secs
2:01:02
No
Overhead Press
(Pectoral Major, Anterior Deltoids, Triceps Braachii, Trapezius)
6
3
10
90 secs
2:01:02
No
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