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RPE
Sets
Reps
Rest
Rest
Status
Seated Bent-Over Dumbbell Flyes
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Chest Supported Dumbbell Row
(Latissimus Dorsi, Trapezius, Rhomboids, Biceps Brachii, Teres Major, Teres Minor)
6
3
10
90 secs
2:01:02
No
Bent-Over Seated Lateral Raises
(Rhomboids, Teres Minor, Posterior Deltoid, Lateral Deltoid, Infraspinatus, Trapezius)
6
3
10
90 secs
2:01:02
No
Standing Cable Front Raises
(Anterior Deltoid, Medial Deltoid, Bicep Brachii, Trapezius, Pectoralis Major)
6
3
10
90 secs
2:01:02
No
Lat Pull-Down Machine
(Latissimus Dorsi, Bicep Brachii, Posterior Delts, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Pull-Up Machine
(Latissimus Dorsi, Infraspinatus, Teres Major, Teres Minor, Trapezius, Rhomboids, Posterior Deltoids, Levator Scapulae, Bicep Brachii)
6
3
10
90 secs
2:01:02
No
Barbell Curl (Narrow Grip)
(Biceps Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Single Cable Lateral Raise
(Anterior Deltoid, Medial Deltoid, Trapezius)
6
3
10
90 secs
2:01:02
No
Cable Hammer Curls
(Biceps Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Seated Dumbbell Curls
(Biceps Brachii, Brachialis, Brachioradialis, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Single Cable Lateral Raises
(Anterior Deltoid, Medial Deltoid, Trapezius)
6
3
10
90 secs
2:01:02
No
Barbell Front Raises
(Anterior Deltoid, Medial Deltoid, Bicep Brachii, Trapezius, Pectoralis Major)
6
3
10
90 secs
2:01:02
No
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