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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
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
(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)
2:1:2
2:1:2
2:1:2
2:1:2
2:1:2
90° Dumbbell Lateral Raises
(Medial Deltoid, Anterior Deltoid, Serratus Anterior)
7
90
secs
10
3
2:1:2
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
2:1:2
2:1:2
2:1:2
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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