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Arms 5
Intermediate (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Hammer Curls
4
10
2
mins
7
Exercise
Tutorial
Wide Barbell Curls
7
4
10
2
mins
Exercise
Tutorial
Reverse EZ Barbell Curls
7
2
mins
10
4
Keep going!
Exercise
Tutorial
Reverse Pushdowns
Exercise
Tutorial
Cable Rope Pushdowns
Exercise
Tutorial
Arnold Press
Rest
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
10
4
7
10
4
7
10
4
(Bicep Brachii, Brachioradialis, Brachialis)
(Bicep Brachii, Brachialis)
(Brachioradialis, Bicep Brachii, Brachialis)
(Tricep Brachii, Latissimus Dorsi, Rectus Abdominis, External Obliques, Pectoralis Major, Pectoralis Minor, Trapezius)
(Triceps Brachii)
(Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Serratus Anterior)
2:1:2
2:1:2
2:1:2
Nearly There!
Exercise
Tutorial
Exercise
Tutorial
Exercise
Tutorial
90° Dumbbell Lateral Raises
(Medial Deltoid, Anterior Deltoid, Serratus Anterior)
Landmine Press
(Anterior Deltoids, Medial Deltoids, Tricep Brachii, Pectoralis Major, Trapezius)
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
7
10
4
7
10
4
2:1:2
2
mins
2
mins
2:1:2
2
mins
2:1:2
2
mins
2:1:2
Diamond Push-Ups
Pectoralis Major, Anterior Deltoids, Bicep Brachii, Tricep Brachii)
7
10
4
2
mins
2:1:2
2
mins
2:1:2
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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