top of page
Arms 1
Intermediate (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Alternating
Hammer Curls
4
10
2
mins
7
Exercise
Tutorial
Wide Barbell Curls
7
4
10
2
mins
Exercise
Tutorial
Cable Curls
7
2
mins
10
4
Keep going!
Exercise
Tutorial
Tricep Bench Dips
Exercise
Tutorial
Diamond Push-Ups
Exercise
Tutorial
Cable Straight Bar Pushdowns
Tempo
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
7
2
mins
10
4
7
2
mins
10
4
7
2
mins
10
4
(Biceps Brachii, Brachioradialis, Brachialis)
(Bicep Brachii, Brachioradialis, Brachialis)
(Bicep Brachii, Brachioradialis, Brachialis)
(Pectoralis Major, Triceps Brachii, Latissimus Dorsi, Levator Scapulae, Anterior Deltoid)
(Pectoralis Major, Anterior Deltoid, Bicep Brachii, Tricep Brachii)
(Triceps Brachii)
2:1:2
2:1:2
2:1:2
2:1:2
Nearly There!
Exercise
Tutorial
Exercise
Tutorial
Arnold Press
(Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Serratus Anterior)
Landmine Press
(Anterior Deltoids, Medial Deltoids, Tricep Brachii, Pectoralis Major, Trapezius)
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
7
2
mins
10
4
7
90
secs
10
4
2:1:2
2:1:2
Exercise
RPE
Sets
Reps
Rest
Rest
Tutorial
90° Dumbbell
Lateral Raises
(Medial Deltoid, Anterior Deltoid, Serratus Anterior)
7
90
secs
10
3
2:1:2
2:1:2
2:1:2
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
bottom of page