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Pull 1
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
Supported Row
Machine
Lat Pull-Down
Machine
Pull-Up Machine
Sit-Ups
Modified Cable
Lat Pull-Downs
Dumbbell Shrugs
(Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Teres Major, Teres Minor)
(Latissimus Dorsi, Biceps brachii, Posterior Deltoid, Rhomboids, Trapezius)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Rectus Abdominis, Transverse Abdominis, Obliques, Hip Flexors)
(Posterior Deltoids, Latissimus Dorsi,
Biceps Brachii)
(Trapezius)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Wide Barbell Curls
Hammer Curls
Single Cross-Body Hammer Curls
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
(Bicep Brachii, Brachialis)
(Bicep Brachii, Brachioradialis, Brachialis)
(Bicep Brachii, Brachialis, Brachioradialis)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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