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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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