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Beginner (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
3
10
90
secs
6
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
3
10
90
secs
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
90
secs
10
3
Keep going!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Bent-Over Barbell Row
Dumbbell Shrugs
Bent-Over Seated Lateral Raises
Close-Grip Underhand
​Lat Pull-Down
Single-Arm
Dumbbell Rows
Chest-Supported Dumbbell Row
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
(Trapezius, Levator scapulae, Rhomboids,)
(Rhomboids, Teres Minor, Posterior Deltoid, Lateral Deltoid, Infraspinatus, Trapezius)
(Latissimus Dorsi, Bicep brachii, Trapezius, Rhomboids, Posterior Deltoids)
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoid, Biceps Brachii)
(Latissimus Dorsi, Rhomboids, Trapezius, Posterior Deltoid, Bicep Brachii, Forearms)
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Hyperextension
Machine
(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)
Rear Delt Flye Machine
(Posterior Deltoids, Trapezius, Rhomboids, Latissimus Dorsi)
Straight Bar
Cable Curls
Bicep Brachii, Brachialis, Forearms,
Anterior Deltoids)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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