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Push 5
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
Flat SM Bench Press
Incline SM Bench Press
Decline Smith
Machine Press
Neutral Grip Seated
Shoulder Press
Reverse Shoulder Press Machine
Battle Ropes
(Alternating Arms)
(Pectoralis Major, Tricep brachii,
Anterior Deltoid)
(Pectoralis Major, Tricep brachii,
Anterior Deltoid)
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Medial Deltoid, Posterior Deltoid, Trapezius, Tricep Brachii)
(Posterior Deltoids, Medial Deltoids, Trapezius)
Rectus Abdominis, Serratus Anterior, Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Teres Minor, Bicep Brachii, Calves, Hip Flexors, Hamstrings, Quadriceps)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Incline Knee Push-Ups
Single Tricep Pushdowns
Cable Rope Pushdowns
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
(Pectoralis Major, Anterior Deltoids, Tricep Brachii)
(Tricep Brachii)
(Tricep Brachii)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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