Strength – Beginner Upper: Chest and Back
Horizontal Loading
LLT
Machine Incline Chest Press
reps
10
intensity
Tempo
controlled
Rest
30 sec
reps
10
intensity
Tempo
controlled
Rest
30 sec
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | RPE | Controlled | 30 sec (h:m:s) |
| 2 | 10 | RPE | Controlled | 30 sec (h:m:s) |
| 3 | 10 | RPE | Controlled | 30 sec (h:m:s) |
LLT
Machine Flies
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 | 10 | RPE | Controlled | 30 sec (h:m:s) |
| 3 | 8 | RPE | Controlled | 30 sec (h:m:s) |
LLT
Sitting Wide Grip Lat Pulldown
reps
10
intensity
Tempo
controlled
Rest
45 sec
reps
10
intensity
Tempo
controlled
Rest
45 sec
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | RPE | Controlled | 45 sec (h:m:s) |
| 2 | 10 | RPE | Controlled | 45 sec (h:m:s) |
| 3 | 10 | RPE | Controlled | 45 sec (h:m:s) |
LLT
Seated Row – Single Arm, Cable
reps
10
intensity
Tempo
controlled
Rest
45 sec
reps
10
intensity
Tempo
controlled
Rest
45 sec
| Set | Reps | Intensity | Tempo | Rest |
|---|---|---|---|---|
| 1 | 10 | RPE | Controlled | 45 sec (h:m:s) |
| 2 | 10 | RPE | Controlled | 45 sec (h:m:s) |
| 3 | 10 | RPE | Controlled | 45 sec (h:m:s) |