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Force of Nature
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
Nearly There!
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
Downward Cable Flyes
Shoulder Press Machine
Dumbbell Bench Press
Modified Side Lateral Raises
Behind-The-Neck Press
(Pectoralis Major, Pectoral Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
(Pectoralis Major, Pectoralis Minor, Anterior Deltoid)
(Anterior Deltoid, Medial Deltoid, Tricep Brachii)
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Straight Bar Pushdowns
Close-Grip Push-Ups
Seated Bent-Over
Dumbbell Flyes
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
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
(Pectoralis Major, Tricep brachii, Anterior Deltoid)
(Medial Deltoid, Trapezius)
(Anterior Deltoid, Medial Deltoid, Trapezius, Triceps Brachii)
(Tricep Brachii, Bicep Brachii, Forearms)
(Tricep Brachii, Pectoral Major, Anterior Deltoid)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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