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Pull 2

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

Cable Rear Delt Flyes

Bent-Over Barbell Rows

Modified Cable 
Lat-Pulldown

Single Arm
Dumbbell Row

EZ Bar Curls

Standing Low Cable Row

(Posterior Deltoids, Trapezius, Infraspinatus, Supraspinatus, Rhomboids, Teres Major, Teres Minor, Tricep Brachii)

(Latissimus Dorsi, 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

(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoid, Biceps Brachii)

(Biceps Brachii (Short Head))

(Posterior Deltoids, Latissimus Dorsi, Teres Major, Rhomboids, Trapezius, Biceps Brachii, Forearms)

Nearly There!

Exercise

Tutorial

Exercise

RPE

Sets

Reps

Rest

Tutorial

Tempo

Standing Alternating Dumbbell Curls

Reverse Barbell Curls

Barbell Pullover

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

(Biceps Brachii, Brachialis, Brachioradialis)

(Biceps Brachii, Brachialis, Brachioradialis)

(Pectoral minor, Latissimus Dorsi, Teres Major, Tricep brachii, Anterior Deltoid)

Congratulations!

You completed the workout, awesome job! Go have a well-deserved rest!

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