top of page
Pull 4
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
Chest Supported Dumbbell Row
Bent-Over Seated Lateral Raises
Standing Cable
Front Raises
Lat Pull-Down Machine
Pull-Up Machine
Barbell Curl
(Narrow Grip)
(Latissimus Dorsi, Trapezius, Rhomboids, Biceps Brachii, Teres Major, Teres Minor)
(Rhomboids, Teres Minor, Posterior Deltoid, Lateral Deltoid, Infraspinatus, Trapezius)
(Anterior Deltoid, Medial Deltoid,
Bicep Brachii, Trapezius, Pectoralis Major)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Latissimus Dorsi, Bicep Brachii, Posterior Delts, Rhomboids, Trapezius)
(Latissimus Dorsi, Infraspinatus, Teres Major, Teres Minor, Trapezius, Rhomboids, Posterior Deltoids, Levator Scapulae, Bicep Brachii)
(Biceps Brachii, Brachialis, Brachioradialis)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Single Cable Lateral Raise
Cable Hammer Curls
Seated Dumbbell 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
(Anterior Deltoid, Medial Deltoid, Trapezius)
(Biceps Brachii, Brachialis, Brachioradialis)
(Biceps Brachii, Brachialis, Brachioradialis, Anterior Deltoid)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
bottom of page