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Pull 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
Dumbbell Pull-Overs
T-Bar Machine
(Narrow Handles)
Dumbbell Shrugs
External Cable
Shoulder Rotation
Preacher Curl Machine
Barbell Upright Rows
(Pectoralis major, Anterior Deltoid, Tricep brachii, Latissimus dorsi, Teres Major, Posterior Deltoid)
(Latissimus Dorsi, Trapezius, Rhomboids, Posterior Deltoids, Teres Major))
(Trapezius, Forearms)
6
90
secs
10
3
2:1:2
RPE
Sets
Reps
Rest
Tempo
6
90
secs
10
3
2:1:2
(Posterior Deltoid)
(Brachialis, Biceps Brachii, Brachioradialis,
Pronator Teres)
(Posterior Deltoids, Medial Deltoids, Anterior Deltoids, Trapezius, Brachialis, Brachioradialis)
Nearly There!
Exercise
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Single Cross-Body Hammer Curls
Cable Curls
Seated Bent-Over
Dumbbell Flyes
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
(Bicep Brachii, Brachialis, Brachioradialis)
(Bicep Brachii, Brachioradialis, Brachialis)
(Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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