top of page
Back / Biceps 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
Supported Row
Machine
Standing Barbell Overhead Press
Bent-Over Seated
Lateral Raises
Dumbbell Shrugs
Lat Pull-Down Machine
Seated Dumbbell Curls
(Latissimus Dorsi, Trapezius, Rhomboids, Biceps, Teres Major, Teres Minor)
(Anterior Deltoids, Medial Deltoids, Triceps Brachii)
(Rhomboids, Teres Minor, Posterior Deltoid, Lateral Deltoid, Infraspinatus, Trapezius)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Trapezius, Levator Scapulae, Rhomboids)
(Latissimus Dorsi, Bicep Brachii, Posterior Delts, Rhomboids, Trapezius)
(Biceps Brachii)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Bent-Over Barbell Row
Hammer Curls
Modified Cable
Lat Pull-Down
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)
(Bicep Brachii, Brachialis, Brachioradialis)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
bottom of page