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Shoulders 1
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 Plate Press
Barbell Front Raise
Bent-Over Dumbbell Rows
Clean & Press
Cable Rear Delt Flye
90 Dumbbell Raises
(Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Teres Major, Teres Minor)
(Latissimus Dorsi, Biceps brachii, Posterior Deltoid, Rhomboids, Trapezius)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Smith Machine Shoulder Press
Single Cable Pivots
Standing Low Cable Rows
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
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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