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Chaos Theory
Upper Body |
Beginner
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
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
Tempo
Tempo
Tempo
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Flat SM Bench Press
Lat Pull-Down
Machine
Seated Cable Row Machine
(Latissimus Dorsi, Biceps brachii, Posterior Deltoid, Rhomboids, Trapezius)
Downward Cable Flyes
90° Dumbbell
Lateral Raises
Arnold Press
Straight Bar Pushdowns
Wide Barbell Curls
Rope Pushdowns
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Straight Bar Cable Curls
6
90
secs
10
3
2:1:2
(Pectoralis Major, Pectoralis Minor,
Anterior Deltoid)
Pectoralis Major, Tricep Brachii,
Anterior Deltoid)
(Latissimus Dorsi, Teres Major, Teres Minor, Infraspinatus, Trapezius, Posterior Deltoid, Brachialis, Brachioradialis)
(Medial Deltoids, Anterior Deltoids,
Serratus Anterior)
(Posterior Deltoids, Medial Deltoids, Anterior Deltoids)
(Tricep Brachii, Brachioradialis,
Bicep Brachii)
(Bicep Brachii, Brachialis, Brachioradialis)
(Tricep Brachii)
(Bicep Brachii, Brachialis, Brachioradialis)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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