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Chest / Triceps 5
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 Dumbbell
Bench Press
Wide Knee Push-Ups
Medicine Ball Slams
Decline SM Bench Press
Flat SM Close Grip Bench Press
(Pectoralis Major, Triceps Brachii, Anterior Deltoid)
(Pectoralis Major, Triceps Brachii,
Anterior Deltoid)
(Pectoralis Major, Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Latissimus Dorsi)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Triceps Brachii)
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
(Pectoralis Major, Triceps Brachii, Anterior Deltoid)
Cross-Body Single
Tricep Extensions
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Downward Cable Flyes
Reverse Pushdowns
V Bar Tricep Pushdowns
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, Anconeus, ECRL, ECU)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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