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Chest / Triceps 2
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
Decline SM Bench Press
Plated Palloff Press
Decline Hammer Grip Bench Press
Incline SM Bench Press
Upward Cable Flyes
Machine Chest Flyes
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
(Pectoralis Major, Tricep Brachii (Lateral Head), Anterior Deltoid)
(Pectoral Major, Trapezius, Latissimus Dorsi, Rhomboids, Infraspinatus)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Pectoralis Major, Tricep brachii,
Anterior Deltoid)
(Pectoralis Major, Anterior Deltoid, Bicep Brachii (short head)
(Pectoralis Major, Bicep brachii (short head))
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Straight Bar Pushdowns
Single Cable
Triceps Extensions
Tricep Dip Machine
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
(Tricep Brachii)
(Triceps Brachii)
(Tricep Brachii, Anconeus, Pectoral Major)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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