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Arms 2
Intermediate (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tricep Rope Push-Down
4
10
2
mins
7
Exercise
RPE
Sets
Reps
Rest
Tutorial
Reverse Push-Downs
Exercise
Tutorial
Tricep Dips
Keep going!
Exercise
Tutorial
Straight Bar Cable Curls
Exercise
Tutorial
Exercise
Tutorial
Barbell Curls
(Triceps Brachii, ECRL, ECU)
(Triceps Brachii, Anconeus, ECRL, ECU)
(Triceps Brachii, Anconeus, Pectoral major)
(Biceps brachii, Anconeus)
(Biceps brachii, Brachialis)
Tempo
Tempo
2:1:2
4
10
2
mins
7
2:1:2
RPE
Sets
Reps
Rest
Tempo
4
10
2
mins
7
2:1:2
RPE
Sets
Reps
Rest
Tempo
4
10
2
mins
7
2:1:2
RPE
Sets
Reps
Rest
Tempo
4
10
2
mins
7
2:1:2
RPE
Sets
Reps
Rest
Tempo
4
10
2
mins
7
2:1:2
Hammer Curls
(Bicep brachii, Brachialis, Brachioradialis)
Reverse Barbell Wrist Curls
(Forearms)
Nearly There!
Exercise
Tutorial
Exercise
Tutorial
Exercise
Tutorial
Barbell Wrist Curls
(Forearms)
Tricep Rope Push-Down
(Tricep brachii, ECRL, ECU)
RPE
Sets
Reps
Rest
Tempo
4
10
2
mins
7
2:1:2
RPE
Sets
Reps
Rest
Tempo
4
10
2
mins
7
2:1:2
RPE
Sets
Reps
Rest
Tempo
4
10
2
mins
7
2:1:2
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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