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Major/Minor
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
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Pectoral Flye Machine
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
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
(Pectoralis Major, Pectoralis Minor, Tricep brachii, Bicep brachii, Anterior Deltoid)
Tricep Smith
Machine Bench Press
Medicine Ball Slams
(Pectoralis Major, Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Latissimus Dorsi)
Close Dumbbell
Bench Press
(Pectoralis Major, Pectoralis Minor, Tricep brachii, Anterior Deltoid)
Knee Push-Ups
(Pectoralis Major, Pectoralis Minor, Tricep brachii, Bicep brachii, Anterior Deltoid)
Barbell Over-Head Press
(Pectoral major, Tricep brachii, Anterior Deltoid, Serratus Anterior)
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
10
3
2:1:2
Dumbbell Chest Flye
(Pectoral major, Pectoral Minor, Anterior Deltoid, Bicep brachii)
Straight Bar Pushdowns
(Tricep brachii, Bicep brachii,
Brachioradialis)
Machine Triceps Dips
(Tricep brachii, Brachialis, Brachioradialis)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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