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Back 5
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
Cable Rear Delt Flyes
Barbell Upright Row
Standing Cable Row
Modified Cable
Lat Pull-Down
Half Kneeling Cable
Lat Pull-Down
(Posterior Deltoids, Trapezius, Infraspinatus, Supraspinatus, Rhomboids, Teres Major, Teres Minor, Tricep Brachii)
(Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Trapezius, Biceps Brachii, Brachialis, Rhomboids,
Teres Minor)
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids)
7
2
mins
10
4
2:1:2
RPE
Sets
Reps
Rest
Tempo
(Posterior Deltoids, Latissimus Dorsi,
Biceps Brachii)
(Bicep Brachii, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)
T-Bar Row Machine (Narrow Handles)
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)
7
4
10
2
mins
2:1:2
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Bent-Over Barbell Row
Pull-Up Machine
7
2
mins
10
4
2:1:2
7
2
mins
10
4
2:1:2
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
(Latissimus Dorsi, Infraspinatus, Teres Major, Teres Minor, Trapezius, Rhomboids, Posterior Deltoids, Levator Scapulae, Bicep Brachii)
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Trap Machine Shrugs
(Trapezius)
7
4
10
2:1:2
2
mins
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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