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Exercise
Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Omni Row Machine
(Posterior Deltoid, Medial Deltoid, Latissimus Dorsi, Teres Major, Bicep Brachii, Rhomboids)
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
Thumbs Out Dumbbell Lateral Raise
(Medial Deltoid, Anterior Deltoid, Bicep Brachii, Trapezius)
6
3
10
90 secs
2:01:02
No
Barbell Front Raise
(Anterior Deltoid, Medial Deltoid, Bicep Brachii, Trapezius, Pectoralis Major)
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
Single Cable Lateral Raise
(Anterior Deltoids, Medial Deltoids, Trapezius)
6
3
10
90 secs
2:01:02
No
T-Bar Row Machine (Wide Handles):
(Latissimus Dorsi, Posterior Deltoids, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Barbell Upright Rows
(Medial Deltoid, Anterior Deltoid, Posterior Deltoids, Trapezius)
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
Push-Ups
(Anterior Deltoid, Tricep Brachii, Pectoralis Major)
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
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