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Exercise
Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Seated Curls to Shoulder Press
(Biceps Brachii,Brachialis, Brachioradialis, Anterior Deltoids, Medial Deltoids, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Center Cable Flyes
(Pectoralis Major, Bicep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Double Rope Tricep Push-downs
(Triceps Brachii, Brachialis, Brachioradialis)
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
Wide Barbell Curls:
(Biceps Brachii, Brachialis)
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
Upward Cable Flyes
(Pectoralis Major, Anterior Deltoid, Bicep Brachii)
6
3
10
90 secs
2:01:02
No
EZ Barbell Curls
(Bicep Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Smith Machine Shoulder Press
(Anterior Deltoid, Lateral Deltoid, Tricep Brachii, Trapezius)
6
3
10
90 secs
2:01:02
No
Straight Arm Standing Lat Pull-down
(Latissimus Dorsi, Tricep Brachii, Posterior Deltoid, Teres Major, Rhomboids, Levator Scapulae)
6
3
10
90 secs
2:01:02
No
Incline Smith Machine Bench Press
(Pectoralis Major, Anterior Deltoid, Tricep Brachii, Bicep Brachii)
6
3
10
90 secs
2:01:02
No
Underhand Barbell Rows
(Rhomboids, Infraspinatus, Trapezius, Teres Major, Latissimus Dorsi, Brachioradialis, Brachialis, Bicep Brachii, Teres Minor, Posterior Deltoid)
6
3
10
90 secs
2:01:02
No
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