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Back / Biceps 2
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
Barbell Upright Rows
Omni Row Machine
Band Pull-Aparts
EZ Barbell Curls
Single-Arm
Dumbbell Rows
Cable Rope
Hammer Curls
(Posterior Deltoids, Medial Deltoids, Anterior Deltoids, Trapezius, Brachialis, Brachioradialis)
(Latissimus Dorsi, Teres Major, Trapezius, Posterior Deltoid)
(Posterior Deltoid, Rhomboids, Trapezius)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Biceps Brachii (Short Head))
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoid, Biceps Brachii)
(Biceps Brachii (Long Head), Brachialis, Brachioradialis)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Standing Cable Row
Reverse Barbell Curls
Single Cross-Body Hammer Curls
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, Trapezius, Rhomboids, Posterior Deltoids)
(Brachioradialis, Brachialis, Biceps Brachii)
(Bicep Brachii, Brachialis, Brachioradialis)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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