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Chest / Triceps 4
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
Dumbbell Half
Circle Raise
Dumbbell Bench Press
Plated Palloff Press
Standing Barbell Wide
Overhead Press
Crab Walk/ Push-Ups
V-Bar Tricep Pushdowns
(Pectoral Major, Pectoral Minor, Medial Deltoids, Anterior Deltoids)
(Pectoralis Major, Tricep Brachii,
Anterior Deltoid)
(Pectoralis Major, Tricep Brachii, Anterior Deltoid)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Anterior Deltoid, Medial Deltoid, Triceps Brachii, Serratus Anterior)
(Pectoral Major, Quadriceps, Hamstrings, Gluteus Maximus, Rectus Abdominis, Erector Spinae, Obliques, Transverse Abdominis, Latissimus Dorsi, Trapezius, Rhomboids, Anterior Deltoids, Posterior Deltoids, Triceps Brachii)
(Triceps Brachii)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Diamond Knee
Push-Ups
Body-Weight
Bench Dips (Bent Knees)
Double Rope Knee Tricep Push-Downs
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, Anterior Deltoid, Bicep Brachii, Tricep Brachii)
(Tricep Brachii, Anconeus, Pectoralis Major)
(Tricep Brachii)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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