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Grueling Pushing

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

Nearly There!

Exercise

RPE

Sets

Reps

Rest

Tutorial

Flat SM Bench Press

Machine Chest Flyes

Knee Push-Ups

Incline SM Bench Press

Tempo

2:1:2

Tempo

2:1:2

Tempo

Tempo

2:1:2

Upward Cable Flys

Dumbbell Front Raise

Tempo

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)

(Pectoralis Major, Bicep brachii (short head))

(Pectoralis Major, Tricep brachii,
Anterior Deltoid)

(Pectoralis Major, Tricep brachii,
Anterior Deltoid)

(Pectoralis Major, Bicep brachii,
Anterior Deltoid)

(Pectoralis Major, Anterior and Lateral Deltoid, Serratus Anterior)

Exercise

RPE

Sets

Reps

Rest

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Machine Dips

Incline Knee Push-Ups

Tempo

Tempo

6

90
secs

10

3

2:1:2

6

90
secs

10

3

2:1:2

Dumbbell Pull-Overs

6

90
secs

10

3

2:1:2

(Pectoralis major, Anterior Deltoid, Tricep brachii, Latissimus dorsi,
Levator scapulae)

(Pectoralis major, Anterior Deltoid, Tricep brachii, Bicep brachii)

(Pectoralis major, Anterior Deltoid, Tricep brachii, Latissimus dorsi, Teres Major, Posterior Deltoid)

Completion Bar.png

Congratulations!

You completed the workout, awesome job! Go have a well-deserved rest!

Finished?
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