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Chest 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
RPE
Sets
Reps
Rest
Tutorial
Single Dumbbell Flye
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
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
(Pectoralis Major,
Anterior Deltoid, Triceps Brachii)
Decline Smith
Machine Press
Incline Smith Machine Press
(Pectoralis Major, Anterior Deltoid, Tricep Brachii, Bicep Brachii)
Chest Press Machine
(Pectoralis Major, Anterior Deltoid, Triceps Brachii, Serratus Anterior, Biceps Brachii)
Standing Barbell Wide Overhead Press
(Pectoral Minor, Anterior Deltoid, Medial Deltoid, Triceps Brachii, Serratus Anterior)
Crab Walk/Push-Ups
(Pectoral Major, Anterior Deltoid, Triceps Brachii, Rectus Abdominis, Transverse Abdominis, Obliques)
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tempo
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
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
Barbell Pull-Overs
Machine Bench Press
(Pectoral Major, Tricep Brachii, Anterior Deltoid)
Plated Palloff Press
(Pectoral Major, Rectus Abdominis, Transverse Abdominis, Obliques, Anterior Deltoid, Medial Deltoid, Posterior Deltoid, Triceps Brachii)
(Pectoral minor, Latissimus Dorsi, Teres Major, Tricep brachii, Anterior Deltoid)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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