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Back / Biceps 5 

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

Cable Shrugs

Half Kneeling Cable
Lat Pull-Down

Standing Barbell Overhead Press

Omni Row Machine

T-Bar Row Machine

(Narrow Handles)

Cable Rope
Hammer Curls

(Trapezius, Levator Scapulae)

(Bicep Brachii, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)

(Anterior Deltoids, Medial Deltoids, Triceps Brachii)

6

90
secs

10

3

2:1:2

RPE

Sets

Reps

Rest

Tempo

6

90
secs

10

3

2:1:2

(Latissimus Dorsi, Teres Major, Trapezius, Posterior Deltoid)

(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)

(Biceps Brachii (Long Head),

Brachialis, Brachioradialis)

Nearly There!

Exercise

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

Wide Barbell Curls

Reverse EZ Bar Curls

Band Pull-Aparts

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

(Biceps Brachii, Brachialis)

(Brachioradialis, Biceps Brachii, Brachialis)

(Posterior Deltoid, Rhomboids, Trapezius)

Congratulations!

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

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