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RPE
Sets
Reps
Rest
Rest
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90 Dumbbell Lateral Raises:
(Medial Deltoids, Anterior Deltoids, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Single Cable Pivots
(Medial Deltoid, Posterior Deltoid)
6
3
10
90 secs
2:01:02
No
Barbell Front Raise
(Anterior Deltoid, Medial Deltoid, Bicep Brachii, Trapezius, Pectoralis Major)
6
3
10
90 secs
2:01:02
No
Dumbbell Front Raise
(Pectoralis Major, Anterior and Lateral Deltoid, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Pinkies Out Dumbbell Lateral Raises
(Medial Deltoids, Posterior Deltoids, Trapezius, Teres Major)
6
3
10
90 secs
2:01:02
No
Smith Machine Shoulder Press
(Medial Deltoids, Anterior Deltoids, Trapezius, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Clean & Press
(Medial Deltoid, Anterior Deltoid, Posterior Deltoid, Pectoral Major, Tricep Brachii, Quadricep, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Trapezius)
6
3
10
90 secs
2:01:02
No
Arnold Press
(Medial Deltoid, Anterior Deltoid, Posterior Deltoids, Trapezius, Pectoral Major, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Bent-Over Barbell Rows
(Posterior Deltoid, Rhomboids, Trapezius, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Standing Plate Press
Anterior Deltoid, Medial Deltoid, Tricep Brachii, Pectoralis Major
6
3
10
90 secs
2:01:02
No
Smith Machine Shoulder Press
(Posterior Deltoid, Medial Deltoid)
6
3
10
90 secs
2:01:02
No
Dumbbell Shrugs
(Trapezius, Levator Scapulae, Rhomboids)
6
3
10
90 secs
2:01:02
No
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