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Back 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
RPE
Sets
Reps
Rest
Tutorial
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Standing Cable Row
Barbell Upright Row
Trap Machine Shrugs
Pull-Up Machine
Modified Cable
Lat Pull-Down
Bent-Over Barbell Row
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids)
(Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Trapezius, Biceps Brachii, Brachialis, Rhomboids,
Teres Minor)
(Trapezius)
(Latissimus Dorsi, Infraspinatus, Teres Major, Teres Minor, Trapezius, Rhomboids, Posterior Deltoids, Levator Scapulae,
Bicep Brachii)
(Posterior Deltoids, Latissimus Dorsi,
Biceps Brachii)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Half Kneeling Cable Lat Pull-Down
Bicep Brachii, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)
Cable Rear Delt Flyes
(Posterior Deltoids, Trapezius, Infraspinatus, Supraspinatus, Rhomboids, Teres Major, Teres Minor, Tricep Brachii)
T-Bar Row Machine (Narrow Handles)
Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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