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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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