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Chest / Triceps 3
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
Incline SM Bench Press
Flat SM Bench Press
Cable Rope Pushdowns
Barbell Over-Head Press
Medicine Ball Slams
Close Grip Knee
Push-Ups
(Pectoralis Major, Anterior Deltoid, Tricep Brachii)
(Pectoralis Major, Anterior Deltoids, Tricep Brachii)
(Triceps Brachii)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Pectoral major, Tricep brachii, Anterior Deltoid, Serratus Anterior)
(Pectoralis Major, Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Latissimus Dorsi)
(Pectoralis Major, Pectoralis Minor, Tricep Brachii, Bicep Brachii, Anterior Deltoid)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Downward Cable Flyes
Reverse Pushdowns
Cross-Body Single Tricep Exensions
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, Pectoralis Minor,
Anterior Deltoid)
(Tricep Brachii, Latissimus Dorsi, Rectus Abdominis, External Obliques, Pectoralis Major, Pectoralis Minor, Trapezius)
(Tricep Brachii)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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