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Arms 4

Intermediate (Gym)

Lets go!

Exercise

RPE

Sets

Reps

Rest

Tutorial

4

10

2
mins

7

Exercise

RPE

Sets

Reps

Rest

Tutorial

7

4

10

2

mins

Exercise

RPE

Sets

Reps

Rest

Tutorial

7

2

mins

10

4

Keep going!

Exercise

RPE

Sets

Reps

Rest

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Machine Preacher Curls

Tempo

2:1:2

Tempo

2:1:2

Tempo

Tempo

2:1:2

Tempo

Tempo

7

2

mins

10

4

2:1:2

7

2

mins

10

4

2:1:2

7

2

mins

10

4

2:1:2

(Brachioradialis, Brachialis, Biceps Brachii)

Reverse Straight Bar Cable Curls

(Brachialis, Biceps Brachii, Brachioradialis,
Pronator Teres)

Single Cable

Tricep Extensions

(Triceps Brachii)

Cable Hammer Curls

(Biceps Brachii (Long Head), Brachialis, Brachioradialis)

Concentration Curls

(Biceps Brachii, Brachialis)

Incline Dumbbell Curls

(Bicep Brachii (Long Head), Brachioradialis, Brachialis)

Nearly There!

Exercise

RPE

Sets

Reps

Rest

Tempo

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

Tempo

7

2

mins

10

4

2:1:2

7

2

mins

10

4

2:1:2

7

2

mins

10

4

2:1:2

Alternating Seated Dumbbell Curls

(Biceps Brachii, Brachialis, Brachioradialis, Anterior Deltoid)

Cable Rope Pushdowns

(Triceps Brachii (Lateral and Medial))

Machine Tricep Dips

(Biceps Brachii, Brachialis, Brachioradialis)

Completion Bar.png

Congratulations!

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

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