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Blasted Back
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
Seated Cable Row Machine
Pull-Up Machine
Reverse Shoulder Press Machine
T-Bar Row Machine
Lat-Pulldown Machine
Trap Machine Shrugs
(Latissimus Dorsi, Teres Major, Teres Minor, Infraspinatus, Trapezius, Posterior Deltoid, Brachialis, Brachioradialis)
(Latissimus Dorsi, Infraspinatus, Teres Major, Teres Minor, Trapezius, Rhomboids, Posterior Deltoids, Levator Scapulae, Bicep Brachii)
(Posterior Deltoids, Medial Deltoids, Trapezius)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids)
(Latissimus Dorsi, Bicep Brachii, Posterior Delts, Rhomboids, Trapezius)
(Trapezius)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Cable Rear Delt Flyes
Dumbbell Pullovers
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
(Posterior Deltoids, Trapezius, Infraspinatus, Supraspinatus, Rhomboids, Teres Major, Teres Minor, Tricep Brachii)
(Trapezius, Posterior Deltoids, Latissimus Dorsi, Tricep Brachii, Pectoral Major)
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
90° Dumbbell Lateral Raises
(Medial Deltoid, Anterior Deltoid, Serratus Anterior)
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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