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Back 3
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
Standing Dumbbell Rows
Straight-Arm Lat Pulldowns
Omni Row Machine
Barbell Upright Row
Farmers Walk
Band Pull Aparts
(Latissimus Dorsi, Teres Major, Posterior Deltoid, Rhomboids, Trapezius)
(Latissimus Dorsi, Posterior Deltoids, Teres Major, Triceps Brachii, Rhomboids)
(Latissimus Dorsi, Teres Major, Trapezius, Posterior Deltoid)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Posterior Deltoids, Medial Deltoids, Anterior Deltoids, Trapezius, Brachialis, Brachioradialis)
(Latissimus Dorsi, Trapezius, Brachioradialis, Quadriceps, Hamstrings, Gluteus Maximus)
(Rhomboids, Trapezius, Posterior Deltoids)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Modified Cable Lat Pulldowns
Dumbbell Pullovers
90° Dumbbell Lateral Raises
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
(Latissimus Dorsi, Posterior Deltoid, Bicep Brachii)
(Trapezius, Posterior Deltoids, Latissimus Dorsi, Tricep Brachii, Pectoral Major)
(Medial Deltoid, Anterior Deltoid, Serratus Anterior)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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