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Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Diamond Push-Ups
(Pectoralis Major, Anterior Deltoid, Bicep Brachii, Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Standing Barbell Wide Overhead Press
(Anterior Deltoid, Medial Deltoid, Triceps Brachii, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Decline SM Bench Press
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Downward Cable Flyes
(Pectoralis Major, Pectoralis Minor, Tricep Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Shoulder Press Machine
(Anterior Deltoid, Medial Deltoid, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Dumbbell Bench Press
(Pectoralis Major, Tricep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Modified Side Lateral Raises
(Medial Deltoid, Trapezius)
6
3
10
90 secs
2:01:02
No
Behind-The-Neck Press
(Anterior Deltod, Medial Deltoid, Trapezius, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Tricep Push-Ups
(Pectoral Major, Anterior Deltoid, Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Single Tricep Extensions
(Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Knee Push-Ups
(Pectoralis Major, Pectoralis Minor, Tricep brachii, Bicep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Decline Smith Machine Press
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
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