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Arm Army

Beginner (Gym)

Lets go!

Exercise

RPE

Sets

Reps

Rest

Tutorial

Reverse Pushdowns

3

10

90
secs

7

Exercise

Tutorial

Hammer Curls

7

3

10

90
secs

Exercise

Tutorial

Arnold Press

7

90
secs

10

3

Keep going!

Exercise

Tutorial

Cable Rope Pushdowns

Exercise

Tutorial

Wide Barbell Curls

Exercise

Tutorial

90° Dumbbell Lateral Raises

Tempo

RPE

Sets

Reps

Rest

Tempo

RPE

Sets

Reps

Rest

Tempo

RPE

Sets

Reps

Rest

Tempo

RPE

Sets

Reps

Rest

Tempo

RPE

Sets

Reps

Rest

Tempo

7

90
secs

10

3

7

90
secs

10

3

7

90
secs

10

3

(Tricep Brachii, Latissimus Dorsi, Rectus Abdominis, External Obliques, Pectoralis Major, Pectoralis Minor, Trapezius)

(Bicep Brachii, Brachioradialis, Brachialis)

(Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Serratus Anterior)

(Triceps Brachii)

(Bicep Brachii, Brachialis)

(Medial Deltoid, Anterior Deltoid, Serratus Anterior)

Nearly There!

Exercise

Tutorial

Exercise

Tutorial

Exercise

Tutorial

Reverse EZ Barbell Curls

(Brachioradialis, Bicep Brachii, Brachialis)

Diamond Push-Ups

Pectoralis Major, Anterior Deltoids, Bicep Brachii, Tricep Brachii)

Landmine Press

((Anterior Deltoids, Medial Deltoids, Tricep Brachii, Pectoralis Major, Trapezius)

RPE

Sets

Reps

Rest

Tempo

RPE

Sets

Reps

Rest

Tempo

RPE

Sets

Reps

Rest

Tempo

7

90
secs

10

3

7

90
secs

10

3

7

90
secs

10

3

Congratulations!

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

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