top of page
Shoulders 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
Plate Front Raise
Arnold Press
Dumbbell Shrugs
Standing Plate Press
Bent-Over Barbell Rows
Smith Machine
Shoulder Press
(Anterior Deltoids, Medial Deltoids, Pectoralis Major, Serratus Anterior)
(Medial Deltoid, Anterior Deltoid, Posterior Deltoids, Trapezius, Pectoral Major, Triceps Brachii)
(Trapezius, Levator Scapulae, Rhomboids)
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, Tricep Brachii, Pectoralis Major
(Posterior Deltoid, Rhomboids, Trapezius, Latissimus Dorsi)
(Posterior Deltoid, Medial Deltoid)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Omni Row Machine
Clean & Press
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
(Posterior Deltoid, Medial Deltoid, Latissimus Dorsi, Teres Major, Bicep Brachii, Rhomboids)
(Medial Deltoid, Anterior Deltoid, Posterior Deltoid, Pectoral Major, Tricep Brachii, Quadricep, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Trapezius)
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
6
3
10
90
secs
2:1:2
Thumbs Out Dumbbell
Lateral Raise
(Medial Deltoid, Posterior Deltoid, Tricep Brachii, Trapezius)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
bottom of page