top of page
Back 4
Intermediate (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
4
10
2
mins
7
Exercise
RPE
Sets
Reps
Rest
Tutorial
7
4
10
2
mins
Exercise
RPE
Sets
Reps
Rest
Tutorial
7
2
mins
10
4
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
7
2
mins
10
4
2:1:2
Good Mornings
Hyperextension Machine
Bent-Over
Dumbbell Rows
Kneeling Single Arm Cable Lat Pull-Down
Lat Pull-Down Machine
(Erector Spinae, Gluteus Maximus,
Adductor Magnus, Hamstrings)
(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major, Teres Minor, Brachialis)
7
2
mins
10
4
2:1:2
RPE
Sets
Reps
Rest
Tempo
(Bicep Brachii, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)
(Latissimus Dorsi, Bicep Brachii, Posterior Delts, Rhomboids, Trapezius)
Supported Row Machine
(Latissimus Dorsi, Rhomboids, Trapezius, Posterior Deltoid, Teres Major, Teres Minor, Infraspinatus, Erector Spinae)
7
4
10
2
mins
2:1:2
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Standing Cable Row
Seated Reverse Dumbbell Flyes
7
2
mins
10
4
2:1:2
7
2
mins
10
4
2:1:2
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids)
(Trapezius, Rhomboids, Posterior Deltoid, Medial Deltoid, Teres Minor, Infraspinatus)
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Cable Rear Delt Flyes
(Posterior Deltoids, Trapezius, Infraspinatus, Supraspinatus, Rhomboids, Teres Major, Teres Minor, Tricep Brachii)
7
4
10
2:1:2
2
mins
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
bottom of page