top of page
Exercise
Exercise Detail
RPE
Sets
Reps
Rest
Rest
Status
Medicine Ball Slams
(Pectoralis Major, Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Latissimus Dorsi)
6
3
10
90 secs
2:01:02
No
Close Dumbbell Bench Press
(Pectoralis Major, Pectoralis Minor, Tricep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Knee Push-Ups
(Pectoralis Major, Pectoralis Minor, Tricep brachii, Bicep brachii, Anterior Deltoid)
6
3
10
90 secs
2:01:02
No
Barbell Over-Head Press
(Pectoral major, Tricep brachii, Anterior Deltoid, Serratus Anterior)
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
Half Kneeling Cable Lat Pull-Down:
(Biceps Brachii, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)
6
3
10
90 secs
2:01:02
No
Cable Rear Delt Flyes:
(Posterior Deltoids, Trapezius, Infraspinatus, Supraspinatus, Rhomboids, Teres Major, Teres Minor, Triceps Brachii)
6
3
10
90 secs
2:01:02
No
T-Bar Row Machine (Narrow Handles):
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)
6
3
10
90 secs
2:01:02
No
Lat Pull-Down Machine:
(Latissimus Dorsi, Biceps Brachii, Posterior Deltoids, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Hyperextension Machine:
(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)
6
3
10
90 secs
2:01:02
No
Good Mornings:
(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)
6
3
10
90 secs
2:01:02
No
Bent-Over Dumbbell Rows:
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major, Teres Minor, Brachialis)
6
3
10
90 secs
2:01:02
No
bottom of page