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Pull 3
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
Single Cable
Lateral Raises
Barbell Front Raises
Half Kneeling Cable
Lat Pull-Down
T-Bar Machine
(Wide Handles)
Trap Machine Shrugs
Dumbbell Pull-Overs
(Anterior Deltoid, Medial Deltoid, Trapezius)
(Anterior Deltoid, Medial Deltoid, Bicep Brachii, Trapezius, Pectoralis Major)
Bicep Brachii, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
(Trapezius)
(Pectoralis major, Anterior Deltoid, Tricep brachii, Latissimus dorsi, Teres Major, Posterior Deltoid)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Incline Dumbbell Curls
Machine Preacher Curls
Omni Row Machine
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)
(Brachialis, Biceps Brachii, Brachioradialis,
Pronator Teres)
(Latissimus Dorsi, Teres Major, Trapezius, Posterior Deltoid)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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