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Exercise
Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Russian Twists:
(External Obliques, Rectus Abdominis, Transverse Abdominis, Hip Flexors, Erector Spinae, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Single Dumbbell Flye
(Pectoralis Major, Anterior Deltoid, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Decline Smith Machine Press
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Incline Smith Machine Press
(Pectoralis Major, Anterior Deltoid, Tricep Brachii, Bicep Brachii)
6
3
10
90 secs
2:01:02
No
Chest Press Machine
(Pectoralis Major, Anterior Deltoid, Triceps Brachii, Serratus Anterior, Biceps Brachii)
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
Crab Walk/Push-Ups
(Pectoral Major, Anterior Deltoid, Triceps Brachii, Rectus Abdominis, Transverse Abdominis, Obliques)
6
3
10
90 secs
2:01:02
No
Barbell Pull-Overs
(Pectoral minor, Latissimus Dorsi, Teres Major, Tricep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Machine Bench Press
(Pectoral Major, Tricep Brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Plated Palloff Press
(Pectoral Major, Rectus Abdominis, Transverse Abdominis, Obliques, Anterior Deltoid, Medial Deltoid, Posterior Deltoid, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
Pectoral Flye Machine
(Pectoralis Major, Pectoralis Minor, Tricep brachii, Bicep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Tricep Smith Machine Bench Press
(Pectoralis Major, Anterior Deltoid, Tricep Brachii, Bicep Brachii)
6
3
10
90 secs
2:01:02
No
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