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Shoulders 3
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
Tutorial
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
6
90
secs
10
3
2:1:2
Shoulder Press Machine
Barbell Upright Rows
Battle Ropes
(Double Arm Slams)
90° Dumbbell
Lateral Raises
Single Cable Pivots
Landmine Press
()
(Medial Deltoid, Anterior Deltoid, Posterior Deltoids, Trapezius)
()
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
()
()
()
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Pinkies Out Dumbbell Lateral Raise
Dumbbell Front Raise
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
()
()
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
6
3
10
90
secs
2:1:2
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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