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