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Exercise
Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Farmers Walk
(Latissimus Dorsi, Trapezius, Brachioradialis, Quadriceps, Hamstrings, Gluteus Maximus)
6
3
10
90 secs
2:01:02
No
Squat Pulses
Quadriceps, Hamstrings, Calves, Hip Flexors, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Abductors, Adductors, Rectus Abdominis, Obliques)
6
3
10
90 secs
2:01:02
No
Hyperextension Machine
(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)
6
3
10
90 secs
2:01:02
No
Jumping Lunges
(Hip Flexors, Gluteus Maximus, Gluteus Minimus, Calves, Hamstrings, Quadriceps)
6
3
10
90 secs
2:01:02
No
Cable Twists
(External Obliques, Rectus Abdominis)
6
3
10
90 secs
2:01:02
No
Hack Squat Machine
(Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Quadriceps, Hamstrings, Calves) 
6
3
10
90 secs
2:01:02
No
Russian Twists:
(External Obliques, Rectus Abdominis, Transverse Abdominis, Hip Flexors, Erector Spinae, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Plank Rocks
(Rectus Abdominis, Transverse Abdominis, Obliques, Erector Spinae, Quadratus Lumborum, Deltoids)
6
3
10
90 secs
2:01:02
No
Standing Low Cable Row
(Posterior Deltoids, Latissimus Dorsi, Teres Major, Rhomboids, Trapezius, Biceps Brachii, Forearms)
6
3
10
90 secs
2:01:02
No
Omni Row Machine
(Posterior Deltoid, Medial Deltoid, Latissimus Dorsi, Teres Major, Bicep Brachii, Rhomboids)
6
3
10
90 secs
2:01:02
No
Barbell Upright Rows
(Medial Deltoid, Anterior Deltoid, Posterior Deltoids, Trapezius)
6
3
10
90 secs
2:01:02
No
Landmine Press
(Anterior Deltoid, Medial Deltoid, Triceps Brachii, Pectoralis Major, Trapezius)
6
3
10
90 secs
2:01:02
No
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