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Arms 3
Intermediate (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
4
10
2
mins
7
Exercise
RPE
Sets
Reps
Rest
Tutorial
7
4
10
2
mins
Exercise
RPE
Sets
Reps
Rest
Tutorial
7
2
mins
10
4
Keep going!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Bench Tricep Dips
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
Tempo
7
2
mins
10
4
2:1:2
7
2
mins
10
4
2:1:2
7
2
mins
10
4
2:1:2
(Triceps Brachii, Pectoralis Major, Pectoralis Minor, Anterior Deltoid)
Tricep Pushups
(Triceps Brachii (Long, Lateral, Medial))
Cable Rope Pushdowns
(Triceps Brachii (Lateral and Medial))
Unilateral Single Arm Tricep Pushdown
(Triceps Brachii)
Single Tricep Extensions
(Triceps Brachii)
EZ Barbell Curls
(Biceps Brachii (Short Head))
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Tempo
7
2
mins
10
4
2:1:2
7
2
mins
10
4
2:1:2
7
2
mins
10
4
2:1:2
Single Dumbbell Curls
(Bicep Brachii)
Single Kettlebell Curls
(Brachialis, Biceps Brachii)
Reverse Barbell Curls
(Biceps Brachii, Brachialis, Brachioradialis)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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