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Chest 1

Intermediate (Gym)

Lets go!

Exercise

RPE

Sets

Reps

Rest

Tutorial

4

10

2 mins

7

Exercise

RPE

Sets

Reps

Rest

Tutorial

7

4

10

2 mins

Exercise

RPE

Sets

Reps

Rest

Tutorial

7

2 mins

10

4

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

7

2 mins

10

4

2:1:2

7

2 mins

10

4

2:1:2

7

2 mins

10

4

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)

Reverse Straight Bar Cable Curls

Machine Preacher Curls

(Brachialis, Biceps Brachii, Brachioradialis,
Pronator Teres)

(Brachioradialis, Brachialis, Biceps Brachii)

Nearly There!

Exercise

RPE

Sets

Reps

Rest

Tempo

Tutorial

Cable Hammer Curls

(Biceps Brachii (Long Head), Brachialis, Brachioradialis)

Cable Rope Pushdowns

(Triceps Brachii (Lateral and Medial))

Exercise

RPE

Sets

Reps

Rest

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

Tempo

7

2 mins

10

4

2:1:2

7

2 mins

10

4

2:1:2

7

2 mins

10

4

2:1:2

Machine Tricep Dips

(Biceps Brachii, Brachialis, Brachioradialis)

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Completion Bar.png

Congratulations!

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

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