top of page
Upper Body 3
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
Omni Row Machine
Upward Cable Flyes
EZ Bar Curls
Smith Machine Shoulder Press
Straight Arm Standing Lat Pulldown
Incline SM Bench Press
(Latissimus Dorsi, Teres Major, Posterior Deltoid, Teres Minor, Infraspinatus, Trapezius)
(Pectoralis Major, Anterior Deltoid, Bicep Brachii)
(Bicep Brachii, Brachialis, Brachioradialis)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Anterior Deltoid, Lateral Deltoid, Tricep Brachii, Trapezius)
(Latissimus Dorsi, Tricep Brachii, Posterior Deltoid, Teres Major, Rhomboids, Levator Scapulae)
(Pectoral Major, Anterior Deltoids, Tricep Brachii)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Underhand Barbell Rows
Tricep Push-Ups
Single Tricep Cable Pushdowns
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
(Rhomboids, Infraspinatus, Trapezius, Teres Major, Latissimus Dorsi, Brachioradialis, Brachialis, Bicep Brachii, Teres Minor, Posterior Deltoid)
(Pectoral Major, Anterior Deltoid, Tricep Brachii)
(Tricep Brachii)
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Hammer Curls
(Bicep Brachii, Brachialis, Brachioradialis)
6
90
secs
10
3
2:1:2
You completed the workout, awesome job! Go have a well-deserved rest!
Congratulations!
bottom of page