90 Dumbbell Lateral Raises:

(Medial Deltoids, Anterior Deltoids, Serratus Anterior)

6

3

10

90 secs

2:01:02

Cable Rear Dealt Flye

(Posterior Deltoids, Medial Deltoids, Trapezius, Infraspinatus, Teres Minor, Rhomboids, Erector Spinae)

6

3

10

90 secs

2:01:02

Barbell Upright Rows

(Medial Deltoid, Anterior Deltoid, Posterior Deltoids, Trapezius)

6

3

10

90 secs

2:01:02

Standing Plate Press

Anterior Deltoid, Medial Deltoid, Tricep Brachii, Pectoralis Major

6

3

10

90 secs

2:01:02

Standing Low Cable Row

(Posterior Deltoids, Latissimus Dorsi, Teres Major, Rhomboids, Trapezius, Biceps Brachii, Forearms)

6

3

10

90 secs

2:01:02

Knee Push-Ups

(Pectoralis Major, Pectoralis Minor, Tricep brachii, Bicep brachii, Anterior Deltoid)

6

3

10

90 secs

2:01:02

Landmine Press

(Anterior Deltoid, Medial Deltoid, Triceps Brachii, Pectoralis Major, Trapezius)

6

3

10

90 secs

2:01:02

Omni Row Machine

(Posterior Deltoid, Medial Deltoid, Latissimus Dorsi, Teres Major, Bicep Brachii, Rhomboids)

6

3

10

90 secs

2:01:02

Seated Cable Row Machine

(Latissimus Dorsi, Teres Major, Teres Minor, Infraspinatus, Trapezius, Posterior Deltoid, Brachialis, Brachioradialis)

6

3

10

90 secs

2:01:02

Omni Leg Press

(Gluteus Maximus, Hamstrings, Quadriceps, Gastrocnemius, Soleus)

6

3

10

90 secs

2:01:02

Smith Machine Squats

(Quadriceps, Hamstrings, Gluteus Maximus, Calves)

6

3

10

90 secs

2:01:02

Cable Kick Backs

(Gluteus Maximus, Gluteus Medius, Hamstrings)

6

3

10

90 secs

2:01:02