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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
Smith Machine Shoulder Press
Side Lateral Raises
Bent-Over Barbell Rows
Single Cable Lateral Raise
Barbell Front Raise
Omni Row Machine
(Posterior Deltoid, Medial Deltoid)
(Medial Deltoid, Anterior Deltoid)
(Posterior Deltoid, Rhomboids, Trapezius, Latissimus Dorsi)
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, Trapezius)
(Anterior Deltoid, Medial Deltoid, Bicep Brachii, Trapezius, Pectoralis Major)
(Posterior Deltoid, Medial Deltoid, Latissimus Dorsi, Teres Major, Bicep Brachii, Rhomboids)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Standing Plate Press
Push-Ups
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
(Anterior Deltoid, Medial Deltoid, Tricep Brachii, Pectoralis Major)
(Anterior Deltoid, Tricep Brachii, Pectoralis Major)
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
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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