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Exercise
Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Machine Chest Flyes
(Pectoralis Major, Bicep brachii (short head))
6
3
10
90 secs
2:01:02
No
Straight-Arm Lat Pulldowns
(Latissimus Dorsi, Posterior Deltoids, Teres Major, Triceps Brachii, Rhomboids)
6
3
10
90 secs
2:01:02
No
Standing Barbell Overhead Press
(Anterior Deltoids, Medial Deltoids, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Seated Cable Row Machine
(Latissimus Dorsi, Teres Major, Teres Minor, Infraspinatus, Trapezius, Posterior Deltoid, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Battle Ropes (Double Arm Slams)
(Rectus Abdominis, Serratus Anterior, Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Teres Minor, Bicep Brachii, Calves, Hip Flexors, Hamstrings, Quadriceps)
6
3
10
90 secs
2:01:02
No
Overhand Barbell Rows
(Latissimus Dorsi, Rhomboids, Teres Major, Trapezius, Biceps Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Standing Dumbbell Curls
(Biceps Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Wide Barbell Curls
(Bicep Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Arnold Press
(Posterior Deltoids, Medial Deltoids, Anterior Deltoids)
6
3
10
90 secs
2:01:02
No
Close Grip Dumbbell Bench Press
(Pectoralis Major, Pectoralis Minor, Triceps Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Flat SM Bench Press
(Pectoralis Major, Tricep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Upright Barbell Row
(Medial Deltoid, Anterior Deltoid, Posterior Deltoid, Trapezius, Brachialis, Brachioradialis, Levator Scapulae, Bicep Brachii)
6
3
10
90 secs
2:01:02
No
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