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RPE
Sets
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Lat Pull-Down Machine:
(Latissimus Dorsi, Biceps Brachii, Posterior Deltoids, Rhomboids, Trapezius)
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
Modified Cable Lat-Pulldown
(Latissimus Dorsi, Posterior Deltoids, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Omni Rows Machine:
(Latissimus Dorsi, Posterior Deltoids, Rhomboids, 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
Deadlift Machine Shrugs:
(Latissimus Dorsi, Posterior Deltoids, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Machine Pull-Ups:
(Latissimus Dorsi, Posterior Deltoids, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
Seated Bent-Over Dumbbell Flyes:
(Latissimus Dorsi, Posterior Deltoids, Rhomboids, Trapezius)
6
3
10
90 secs
2:01:02
No
45 Leg Press (Narrow Feet):
(Quadriceps, Gluteus Maximus, Hamstrings, Calves)
6
3
10
90 secs
2:01:02
No
Glute Bridges:
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings)
6
3
10
90 secs
2:01:02
No
Leg Extensions:
(Hamstrings)
6
3
10
90 secs
2:01:02
No
Box Squats:
(Gluteus Maximus, Gluteus Medius, Quadriceps, Hamstrings)
6
3
10
90 secs
2:01:02
No
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