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