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Push 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
Dumbbell Close Press
Chest Press Machine
Landmine Press
Incline Dumbbell
Bench Press
Reverse-Grip Tricep Pushdowns
Rope Tricep Pushdowns
(Pectoralis Major, Pectoralis Minor, Tricep Brachii, Anterior Deltoid)
(Pectoralis Major, Anterior Deltoid, Triceps Brachii, Serratus Anterior, Biceps Brachii)
(Anterior Deltoids, Medial Deltoids, Tricep Brachii, Pectoralis Major, Trapezius)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Pectoralis Major, Tricep brachii,
Anterior Deltoid)
(Tricep Brachii)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Shoulder Press Machine
Clean & Press
Single Tricep
Cable Extensions
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, Tricep Brachii)
(Medial Deltoid, Anterior Deltoid, Posterior Deltoid, Pectoral Major, Tricep Brachii, Quadricep, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Trapezius)
(Triceps Brachii)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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