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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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