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Legs 2 (PPL)

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

Supported Row
Machine

Lat Pull-Down
Machine

Bent-Over
Barbell Rows

Modified Cable
Lat-Pulldown

Omni Row Machine

T-Bar Row Machine
(Wide Handles)

(Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Teres Major, Teres Minor)

(Latissimus Dorsi, Biceps brachii, Posterior Deltoid, Rhomboids, Trapezius)

(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)

6

90
secs

10

3

2:1:2

RPE

Sets

Reps

Rest

Tempo

6

90
secs

10

3

2:1:2

(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)

(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)

(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)

Nearly There!

Exercise

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

Deadlift Machine Shrugs

Machine Pull-Ups

Seated Bent-Over
Dumbbell Flyes

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, Rhomboids, Trapezius)

(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)

(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)

Congratulations!

You completed the workout, awesome job! Go have a well-deserved rest!

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