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Pushing Ponies
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
Decline Smith Machine Bench Press
Dumbbell Lateral Raise
Incline Dumbbell Press
Dumbbell Chest Flye
Overhead Press
Knee Push-Ups
(Pectoral Major, Anterior Deltoid, Tricep brachii, )
(Posterior Deltoid, Medial Deltoid, Anterior Deltoid, Trapezius)
(Pectoral Major, Anterior Deltoid, Tricep brachii)
(Pectoral Major)
(Pectoral Major, Anterior Deltoid, Tricep Brachii, Trapezius)
(Pectoralis Major, Tricep brachii, Anterior Deltoid)
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
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
Single Tricep Cable Pushdown
Machine Tricep Dips
Reverse Grip Cable Push-Down
(Tricep Brachii)
(Tricep Brachii, Latissimus Dorsi, Anterior Deltoid, Pectoralis Major)
(Tricep Brachii, Anconeus, ECRL, ECU)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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