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Push 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
Decline SM Bench Press
Upward Cable Flyes
Incline Knee Push-Ups
Barbell Front Raise
90° Dumbbell
Lateral Raises
Standing Plate Press
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
(Pectoralis Major (upper), Anterior Deltoid, Bicep Brachii (short head)
(Pectoralis Major, Anterior Deltoid, Tricep Brachii, Bicep Brachii)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Anterior Deltoid, Medial Deltoid, Bicep Brachii, Trapezius, Pectoralis Major)
(Medial Deltoid, Anterior Deltoid, Serratus Anterior)
(Anterior Deltoid, Medial Deltoid, Tricep Brachii, Pectoralis Major)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Body-Weight Tricep Bench Dips
Diamond Push-Ups
Standing Barbell Wide Overhead Press
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
(Tricep brachii, Anconeus, Pectoral major)
(Pectoralis Major, Anterior Deltoid, Bicep Brachii, Tricep Brachii)
(Anterior Deltoid, Medial Deltoid, Triceps Brachii, Serratus Anterior)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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