Strength – Beginner Upper: KB Gorilla Rows, chest, tris
Horizontal Loading
LLT
KB Gorilla Rows
reps
16 total alternating
intensity
Tempo
controlled
Rest
30 sec
reps
16 total alternating
intensity
Tempo
controlled
Rest
30 sec
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 16 total alternating | RPE | Controlled | 30 sec (h:m:s) |
| 2 | 16 total alternating | RPE | Controlled | 30 sec (h:m:s) |
| 3 | 16 total alternating | RPE | Controlled | 30 sec (h:m:s) |
LLT
Machine Incline Chest Press
reps
12
intensity
Tempo
controlled
Rest
30 sec
reps
12
intensity
Tempo
controlled
Rest
30 sec
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | RPE | Controlled | 30 sec (h:m:s) |
| 2 | 12 | RPE | Controlled | 30 sec (h:m:s) |
| 3 | 12 | RPE | Controlled | 30 sec (h:m:s) |
LLT
Twist Curls
reps
12
intensity
Tempo
controlled
Rest
30 sec
reps
12
intensity
Tempo
controlled
Rest
30 sec
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | RPE | Controlled | 30 sec (h:m:s) |
| 2 | 12 | RPE | Controlled | 30 sec (h:m:s) |
LLT
Dumbbell Upright Row
reps
12
intensity
Tempo
controlled
Rest
30 sec
reps
12
intensity
Tempo
controlled
Rest
30 sec
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 12 | RPE | Controlled | 30 sec (h:m:s) |
| 2 | 12 | RPE | Controlled | 30 sec (h:m:s) |
ULT
TRX Tricep Extensions Pronated Grip
reps
failure
intensity
Tempo
controlled
Rest
45 sec
reps
failure
intensity
Tempo
controlled
Rest
45 sec
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | failure | RPE | Controlled | 45 sec (h:m:s) |
| 2 | failure | RPE | Controlled | 45 sec (h:m:s) |