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Pushing Ponies
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
Decline Smith Machine Bench Press
Dumbbell Lateral Raise
Incline Dumbbell Press
Dumbbell Chest Flye
Overhead Press
T-Bar Row Machine
(Wide Handles)
(Pectoral Major, Anterior Deltoid, Tricep brachii, )
(Posterior Deltoid, Medial Deltoid, Anterior Deltoid, Trapezius)
(Pectoral Major, Anterior Deltoid, Tricep brachii)
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
Deadlift Machine Shrugs
Machine Pull-Ups
Seated Bent-Over
Dumbbell Flyes
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
Tutorial
Tempo
6
90
secs
10
3
2:1:2
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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