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