top of page
Upper Body 4
Upper Body |
Beginner
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
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
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
Knee Push-Ups
Decline Smith Machine
Machine Chest Flyes
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
Straight-Arm Lat Pulldowns
Standing Barbell Overhead Press
Seated Cable Row Machine
(Latissimus Dorsi, Posterior Deltoids, Teres Major, Triceps Brachii, Rhomboids)
(Pectoralis Major, Tricep brachii,
Anterior Deltoid)
(Pectoralis Major, Bicep brachii (short head))
(Anterior Deltoids, Medial Deltoids, Triceps Brachii)
(Latissimus Dorsi, Teres Major, Teres Minor, Infraspinatus, Trapezius, Posterior Deltoid, Brachialis, Brachioradialis)
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
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
Battle Ropes
(Double Arm Slams)
Overhand Barbell Rows
Standing Dumbbell Curls
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Wide Barbell Curls
6
90
secs
10
3
2:1:2
(Rectus Abdominis, Serratus Anterior, Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Teres Minor, Bicep Brachii, Calves, Hip Flexors, Hamstrings, Quadriceps)
(Latissimus Dorsi, Rhomboids, Teres Major, Trapezius, Biceps Brachii, Brachialis, Brachioradialis)
(Biceps Brachii, Brachialis, Brachioradialis)
(Bicep Brachii, Brachialis, Brachioradialis)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
bottom of page