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Back / Biceps 4
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
Machine Preacher Curl
Close-Grip Underhand
Lat Pull-Down
Cross-Body
Hammer Curls
Seated Cable Rows
EZ Bar Curls
Standing Cable Rows
(Brachialis, Biceps Brachii, Brachioradialis, Pronator Teres)
(Latissimus Dorsi, Bicep brachii, Trapezius, Rhomboids, Posterior Deltoids)
(Bicep Brachii, Brachioradialis, Brachialis)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Latissimus Dorsi, Teres Major, Teres Minor, Infraspinatus, Trapezius, Posterior Deltoid, Brachialis, Brachioradialis)
(Biceps Brachii (Short Head))
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Pull-Up Machine
(Hammer Grip)
Dumbbell Shrugs
Barbell Upright 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, Brachioradialis, Brachialis, Biceps Brachii, Levator Scapulae, Tricep Brachii, Pectoralis Major, Teres Major)
(Trapezius, Levator Scapulae, Rhomboids)
(Posterior Deltoids, Medial Deltoids, Anterior Deltoids, Trapezius, Brachialis, Brachioradialis)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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