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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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