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Pec Pecker
Beginner (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
3
12
90
secs
7
Exercise
RPE
Sets
Reps
Rest
Tutorial
7
3
12
90
secs
Exercise
RPE
Sets
Reps
Rest
Tutorial
7
90
secs
12
3
Keep going!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
Tempo
7
90
secs
12
3
2:1:2
7
90
secs
12
3
2:1:2
7
60
secs
8
3
2:1:2
Center Cable Flyes
(Pectoralis Major, Bicep brachii,
Anterior Deltoid)
Upward Cable Flyes
(Pectoralis Major (upper), Anterior Deltoid, Bicep Brachii (short head)
Decline Smith Machine
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
Barbell Pullovers
(Pectoral minor, Latissimus Dorsi, Teres Major, Tricep brachii, Anterior Deltoid)
Downward Cable Flyes
(Pectoralis Major, Pectoralis Minor,
Anterior Deltoid)
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Tempo
7
90
secs
12
3
2:1:2
7
90
secs
12
3
2:1:2
7
90
secs
12
3
2:1:2
Decline Push-Ups
(Pectoral minor, Tricep brachii, Anterior Deltoid, Serratus Anterior)
Overhead Barbell Press
(Pectoral major, Tricep brachii, Anterior Deltoid, Serratus Anterior)
Crossbody Supinated Dumbbell Raise
(Pectoral major, Pectoral Minor, Medial Deltoids, Posterior Deltoid)
Dumbbell Half
Circle Raise
(Pectoral major, Anterior Deltoids, Medial Deltoids, Bicep Brachii)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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