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Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Lat Pull-Down Machine
(Latissimus Dorsi, Biceps brachii, Posterior Deltoid, Rhomboids, Trapezius)
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
Downward Cable Flyes
(Pectoralis Major, Pectoralis Minor, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
90° Dumbbell Lateral Raises
(Medial Deltoids, Anterior Deltoids, Serratus Anterior)
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
Straight Bar Pushdowns
(Tricep Brachii, Brachioradialis, Bicep Brachii)
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
Rope Pushdowns
(Tricep Brachii)
6
3
10
90 secs
2:01:02
No
Bent-Over Barbell Rows
(Latissimus Dorsi, Posterior Deltoids, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Close Grip Bench Press
Triceps Brachii, Anterior Deltoids, Pectoralis Major)
6
3
10
90 secs
2:01:02
No
Lat Pull-Down Machine
(Latissimus Dorsi, Biceps brachii, Posterior Deltoid, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Close Grip Dumbbell Bench Press
(Pectoralis Major, Anterior Deltoids, Tricep Brachii, Biceps Brachii, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
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