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Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Reverse-Grip Tricep Pushdowns
(Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Rope Tricep Pushdowns
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Shoulder Press Machine
(Anterior Deltoids, Medial Deltoids, Trapezius, Triceps Brachii, Latissimus Dorsi)
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
Single Tricep Cable Extensions
(Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Decline SM Bench Press
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
No
Upward Cable Flyes
(Pectoralis Major (upper), Anterior Deltoid, Bicep Brachii (short head)
6
3
10
90 secs
2:01:02
No
Incline Knee Push-Ups
(Pectoralis Major, Pectoralis Minor, Tricep brachii, Bicep brachii, Anterior 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
90° Dumbbell Lateral Raises
(Medial Deltoid, Anterior Deltoid, Serratus Anterior)
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
Body-Weight Tricep Bench Dips
(Tricep brachii, Anconeus, Pectoral major)
6
3
10
90 secs
2:01:02
No
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