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Sweating Soup
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
RPE
Sets
Reps
Rest
Tutorial
Dumbbell Bench Press
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
(Pectoralis Major, Tricep brachii,
Anterior Deltoid)
Downward Cable Flyes
(Pectoralis Major, Pectoralis Minor,
Anterior Deltoid)
Decline Dumbbell Hammer Grip Press
(Pectoralis Major, Anterior Deltoid, Tricep Brachii, Bicep Brachii)
Plated Palloff Press
(Pectoralis Major, Tricep Brachii (Lateral Head), Anterior Deltoid)
Cable Hammer Curls
(Biceps Brachii (Long Head), Brachialis, Brachioradialis)
Cable Rope Pushdowns
(Triceps Brachii (Lateral and Medial))
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Reverse Straight Bar Cable Curls
Machine Preacher Curls
(Brachialis, Biceps Brachii, Brachioradialis,
Pronator Teres)
Machine Tricep Dips
(Biceps Brachii, Brachialis, Brachioradialis)
(Brachioradialis, Brachialis, Biceps Brachii)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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