top of page
Back 3
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
Band Pull Aparts
Dumbbell Pullovers
90° Dumbbell Lateral Raises
Barbell Upright Row
Modified Cable Lat Pulldowns
(Rhomboids, Trapezius, Posterior Deltoids)
(Trapezius, Posterior Deltoids, Latissimus Dorsi, Tricep Brachii, Pectoral Major)
(Medial Deltoid, Anterior Deltoid, Serratus Anterior)
7
2
mins
10
4
2:1:2
RPE
Sets
Reps
Rest
Tempo
(Posterior Deltoids, Medial Deltoids, Anterior Deltoids, Trapezius, Brachialis, Brachioradialis)
(Latissimus Dorsi, Posterior Deltoid, Bicep Brachii)
Straight-Arm Lat Pulldowns
(Latissimus Dorsi, Posterior Deltoids, Teres Major, Triceps Brachii, Rhomboids)
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 Dumbbell Rows
Omni Row Machine
7
2
mins
10
4
2:1:2
7
2
mins
10
4
2:1:2
(Latissimus Dorsi, Teres Major, Posterior Deltoid, Rhomboids, Trapezius)
(Latissimus Dorsi, Teres Major, Trapezius, Posterior Deltoid)
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Farmers Walk
(Latissimus Dorsi, Trapezius, Brachioradialis, Quadriceps, Hamstrings, Gluteus Maximus)
7
4
10
2:1:2
2
mins
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
bottom of page