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Shoulders 2
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
Standing Barbell Wide Overhead Press
Single Arm Dumbbell Rows
Reverse Shoulder Press Machine
Upright Rows
Clean & Press
Battle Ropes (High Alternating Waves)
(Anterior Deltoid, Medial Deltoid, Triceps, Serratus Anterior)
(Posterior Deltoid, Trapezius, Rhomboid, Latissimus Dorsi, Teres Major, Bicep Brachii, Brachialis, Brachioradialis)
(Posterior Deltoid, Trapezius, Tricep Brachii, Latissimus Dorsi)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Medial Deltoid, Anterior Deltoid, Posterior Deltoid, Trapezius, Brachialis, Brachioradialis, Levator Scapulae, Bicep Brachii)
(Medial Deltoid, Anterior Deltoid, Posterior Deltoid, Pectoral Major, Tricep Brachii, Quadricep, Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Hamstrings, Trapezius)
(Anterior Deltoid, Medial Deltoid, Posterior Deltoid, Brachioradialis, Brachialis, Bicep Brachii)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
One-Arm Reverse Dumbbell Flye
Cable Rear Delt Flye
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
(Medial Deltoid, Posterior Deltoid, Trapezius, Rhomboids, Infraspinatus, Teres Minor)
(Posterior Deltoid, Trapezius, Latissimus Dorsi, Rhomboids)
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
90° Dumbbell Lateral Raises
(Medial Deltoid, Anterior Deltoid, Serratus Anterior)
6
3
10
90
secs
2:1:2
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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