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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!

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