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Upper Body 5
Upper Body |
Beginner
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
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
Arnold Press
Close Grip Dumbbell Bench Press
Flat SM Bench Press
(Pectoralis Major, Pectoralis Minor, Triceps Brachii, Anterior Deltoid)
Upright Barbell Row
Dumbbell Shrugs
T-Bar Row Machine
(Wide Handles)
(Medial Deltoid, Anterior Deltoid, Posterior Deltoid, Trapezius, Brachialis, Brachioradialis, Levator Scapulae, Bicep Brachii)
(Posterior Deltoids, Medial Deltoids, Anterior Deltoids)
(Pectoralis Major, Tricep brachii,
Anterior Deltoid)
(Trapezius, Forearms)
(Latissimus Dorsi, Trapezius, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Posterior Deltoids, Brachialis)
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
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
Single-Arm
Dumbbell Rows
Alternating Renegade Row
Pull-Up Machine
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Single Handled
Cable Curls
6
90
secs
10
3
2:1:2
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoid, Biceps Brachii)
(Transverse Abdominis, Rectus Abdominis, Internal Obliques, External Obliques, Trapezius, Levator Scapulae, Rhomboids, Latissimus Dorsi, Triceps Brachii, Biceps Brachii, Brachialis, Posterior Deltoids)
(Latissimus Dorsi, Infraspinatus, Teres Major, Teres Minor, Trapezius, Rhomboids, Posterior Deltoids, Levator Scapulae, Bicep Brachii)
(Bicep Brachii, Brachialis, Brachioradialis)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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