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Back / Biceps 5
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
Cable Shrugs
Half Kneeling Cable
Lat Pull-Down
Standing Barbell Overhead Press
Omni Row Machine
T-Bar Row Machine
(Narrow Handles)
Cable Rope
Hammer Curls
(Trapezius, Levator Scapulae)
(Bicep Brachii, Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major)
(Anterior Deltoids, Medial Deltoids, Triceps Brachii)
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, Trapezius, Posterior Deltoid)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
(Biceps Brachii (Long Head),
Brachialis, Brachioradialis)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Wide Barbell Curls
Reverse EZ Bar Curls
Band Pull-Aparts
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
(Biceps Brachii, Brachialis)
(Brachioradialis, Biceps Brachii, Brachialis)
(Posterior Deltoid, Rhomboids, Trapezius)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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