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Back 4
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
RPE
Sets
Reps
Rest
Tutorial
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Lat Pull-Down Machine
Hyperextension Machine
Good Mornings
Bent-Over
Dumbbell Rows
Seated Reverse Dumbbell Flyes
Supported Row Machine
(Latissimus Dorsi, Bicep Brachii, Posterior Delts, Rhomboids, Trapezius)
(Erector Spinae, Gluteus Maximus, Adductor Magnus, Hamstrings)
(Erector Spinae, Gluteus Maximus,
Adductor Magnus, Hamstrings)
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major, Teres Minor, Brachialis)
(Trapezius, Rhomboids, Posterior Deltoid, Medial Deltoid, Teres Minor, Infraspinatus)
(Latissimus Dorsi, Rhomboids, Trapezius, Posterior Deltoid, Teres Major, Teres Minor, Infraspinatus, Erector Spinae)
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Standing Cable Row
Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids
Cable Rear Delt Flyes
(Posterior Deltoids, Trapezius, Infraspinatus, Supraspinatus, Rhomboids, Teres Major, Teres Minor, Tricep Brachii)
Kneeling Single Arm Cable Lat Pull-Down
Bicep Brachii, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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