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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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