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RPE
Sets
Reps
Rest
Rest
Status
Dumbbell Shrugs
(Trapezius, Forearms)
6
3
10
90 secs
2:01:02
No
T-Bar Row Machine (Wide Handles)
(Latissimus Dorsi, Trapezius, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Posterior Deltoids, Brachialis)
6
3
10
90 secs
2:01:02
No
Single-Arm Dumbbell Rows
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoid, Biceps Brachii)
6
3
10
90 secs
2:01:02
No
Alternating Renegade Row
(Transverse Abdominis, Rectus Abdominis, Internal Obliques, External Obliques, Trapezius, Levator Scapulae, Rhomboids, Latissimus Dorsi, Triceps Brachii, Biceps Brachii, Brachialis, Posterior Deltoids)
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
Single Handled Cable Curls
(Bicep Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
45 Leg Press
(Quadriceps, Hamstrings, Gluteus Maximus, Calves, Adductors
6
3
10
90 secs
2:01:02
No
Mountain Climbers
(Quadriceps, Hamstrings, Rectus Abdominis, Triceps)
6
3
10
90 secs
2:01:02
No
Dumbbell Between the Legs Squats
Gluteus Maximus, Medius, Quadriceps, Adductor Longus, Adductor Magnus, Pectineus, Gracilis
6
3
10
90 secs
2:01:02
No
Hyperextension Machine
(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)
6
3
10
90 secs
2:01:02
No
Leg Extensions
(Quadriceps)
6
3
10
90 secs
2:01:02
No
Leg Curls
(Hamstrings)
6
3
10
90 secs
2:01:02
No
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