top of page
Exercise
Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Single Cable Pivots
(Medial Deltoid, Posterior Deltoid)
6
3
10
90 secs
2:01:02
No
Landmine Press
(Anterior Deltoid, Medial Deltoid, Triceps Brachii, Pectoralis Major, Trapezius)
6
3
10
90 secs
2:01:02
No
Pinkies Out Dumbbell Lateral Raises
(Medial Deltoids, Posterior Deltoids, Trapezius, Teres Major)
6
3
10
90 secs
2:01:02
No
Dumbbell Front Raise
(Pectoralis Major, Anterior and Lateral Deltoid, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Omni Row Machine
(Posterior Deltoid, Medial Deltoid, Latissimus Dorsi, Teres Major, Bicep Brachii, Rhomboids)
6
3
10
90 secs
2:01:02
No
Standing Barbell Wide Overhead Press
(Pectoral Minor, Anterior Deltoid, Medial Deltoid, Triceps Brachii, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Single Arm Dumbbell Rows
(Posterior Deltoid, Trapezius, Rhomboid, Latissimus Dorsi, Teres Major, Bicep Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Reverse Shoulder Press Machine
(Posterior Deltoids, Medial Deltoids, Trapezius, Triceps Brachii, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Barbell Upright Rows
(Medial Deltoid, Anterior Deltoid, Posterior Deltoid, Trapezius, Brachialis, Brachioradialis, Levator Scapulae, Bicep Brachii)
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
Battle Ropes (High Alternating Waves)
(Anterior Deltoid, Medial Deltoid, Posterior Deltoid, Brachioradialis, Brachialis, Bicep Brachii)
6
3
10
90 secs
2:01:02
No
One-Arm Reverse Dumbbell Flyes
(Medial Deltoid, Posterior Deltoid, Trapezius, Rhomboids, Infraspinatus, Teres Minor)
6
3
10
90 secs
2:01:02
No
bottom of page