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Back 2
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
Chest-Supported Dumbbell Row
Bent-Over Barbell Row
Single-Arm Dumbbell Rows
Bent-Over Seated Lateral Raises
Rear Delt Flye Machine
(Latissimus Dorsi, Rhomboids, Trapezius, Posterior Deltoid, Bicep Brachii, Forearms)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoid, Biceps Brachii)
7
2
mins
10
4
2:1:2
RPE
Sets
Reps
Rest
Tempo
(Rhomboids, Teres Minor, Posterior Deltoid, Lateral Deltoid, Infraspinatus, Trapezius)
(Posterior Deltoids, Trapezius, Rhomboids, Latissimus Dorsi)
Hyperextension Machine
(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)
7
4
10
2
mins
2:1:2
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Close-Grip Underhand Lat Pull-Down
Straight Bar Cable Curls
RPE
Sets
Reps
Rest
Tempo
7
2
mins
10
4
2:1:2
7
2
mins
10
4
2:1:2
(Latissimus Dorsi, Bicep brachii, Trapezius, Rhomboids, Posterior Deltoids)
(Bicep Brachii, Brachialis, Forearms,
Anterior Deltoids)
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Dumbbell Shrugs
(Trapezius, Levator Scapulae, Rhomboids)
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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