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Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Plated Palloff Press
(Pectoralis Major, Tricep Brachii (Lateral Head), Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Cable Hammer Curls
(Biceps Brachii (Long Head), Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Cable Rope Pushdowns
(Triceps Brachii (Lateral and Medial))
6
3
10
90 secs
2:01:02
No
Reverse Straight Bar Cable Curls
(Brachioradialis, Brachialis, Biceps Brachii)
6
3
10
90 secs
2:01:02
No
Machine Preacher Curls
(Brachialis, Biceps Brachii, Brachioradialis, Pronator Teres)
6
3
10
90 secs
2:01:02
No
Machine Tricep Dips
(Biceps Brachii, Brachialis, Brachioradialis)
6
3
10
90 secs
2:01:02
No
Plate Front Raise
(Anterior Deltoids, Medial Deltoids, Pectoralis Major, Serratus Anterior)
6
3
10
90 secs
2:01:02
No
Arnold Press
(Medial Deltoid, Anterior Deltoid, Posterior Deltoids, Trapezius, Pectoral Major, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Dumbbell Shrugs
(Trapezius, Levator Scapulae, Rhomboids)
6
3
10
90 secs
2:01:02
No
Standing Plate Press
Anterior Deltoid, Medial Deltoid, Tricep Brachii, Pectoralis Major
6
3
10
90 secs
2:01:02
No
Bent-Over Barbell Rows
(Posterior Deltoid, Rhomboids, Trapezius, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Smith Machine Shoulder Press
(Posterior Deltoid, Medial Deltoid)
6
3
10
90 secs
2:01:02
No
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