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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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