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Back / Biceps 1

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

Tutorial

Tempo

2:1:2

Tempo

2:1:2

Tempo

Tempo

2:1:2

Tempo

6

90
secs

10

3

2:1:2

Supported Row
Machine

Standing Barbell Overhead Press

Bent-Over Seated
Lateral Raises

Dumbbell Shrugs

Lat Pull-Down Machine

Seated Dumbbell Curls

(Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Teres Major, Teres Minor)

(Anterior Deltoids, Medial Deltoids, Triceps Brachii)

(Rhomboids, Teres Minor, Posterior Deltoid, Lateral Deltoid, Infraspinatus, Trapezius)

6

90
secs

10

3

2:1:2

RPE

Sets

Reps

Rest

Tempo

6

90
secs

10

3

2:1:2

(Trapezius, Levator Scapulae, Rhomboids)

(Latissimus Dorsi, Bicep Brachii, Posterior Delts, Rhomboids, Trapezius)

(Biceps Brachii)

Nearly There!

Exercise

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

Bent-Over Barbell Row

Hammer Curls

Modified Cable
Lat Pull-Down

RPE

Sets

Reps

Rest

Tempo

6

90
secs

10

3

2:1:2

6

90
secs

10

3

2:1:2

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

6

90
secs

10

3

2:1:2

(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)

(Bicep Brachii, Brachialis, Brachioradialis)

(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)

Congratulations!

You completed the workout, awesome job! Go have a well-deserved rest!

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