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Chest / Triceps

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

Tutorial

Tempo

2:1:2

Tempo

2:1:2

Tempo

Tempo

2:1:2

Tempo

6

90
secs

10

3

2:1:2

Flat SM Bench Press

Close Grip Dumbbell Bench Press

Knee Push-Ups

Dumbbell Pull-Overs

Decline SM Bench Press

Diamond Push-Ups

(Pectoralis Major, Tricep brachii,
Anterior Deltoid)

(Pectoralis Major, Pectoralis Minor, Tricep Brachii, Anterior Deltoid)

(Pectoralis Major, Pectoralis Minor, Tricep Brachii, Bicep Brachii, Anterior Deltoid)

6

90
secs

10

3

2:1:2

RPE

Sets

Reps

Rest

Tempo

6

90
secs

10

3

2:1:2

(Pectoralis Major, Anterior Deltoid, Tricep Brachii, Latissimus Dorsi, Teres Major, Posterior Deltoid)

(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)

(Pectoralis Major, Anterior Deltoid, Bicep Brachii, Tricep Brachii)

Nearly There!

Exercise

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

Plated Palloff Press

Bench Dips

Seated Bent-Over
Dumbbell Flyes

RPE

Sets

Reps

Rest

Tempo

6

90
secs

10

3

2:1:2

6

90
secs

10

3

2:1:2

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

6

90
secs

10

3

2:1:2

(Pectoralis Major, Tricep Brachii (Lateral Head), Anterior Deltoid)

(Pectoralis Major, Tricep Brachii, Anterior Deltoid, Levator Scapulae, Latissimus Dorsi)

(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)

Congratulations!

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

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