Casey Bylett – T RAVEL & TRAIN Guide 2022 TRAVEL & TRAIN GUIDE NOTE : Moving slower will increase time under tension, making for a more challenging workout. SECTION 1 : Lower Body EXERCISE SETS REPS RPE NOTES Deadlift 3 12 - 15 7 Glute Bridge 3 12 - 15 7 SECTION 2 : Upper Body EXERCISE SETS REPS RPE NOTES Shoulder Press 3 12 - 15 7 Bicep Curls 3 12 - 15 7 Seated Row 3 12 - 15 7 Unable to get to the gym ? Grab a long resistance band (see guide on the right) and set aside 15 minutes. To warm up, simply perform 6 reps of e ach exercise in a circuit. Aim to work at an RPE of 7 ... RPE stands for Rate of Perceived Exertion and relates to how much effort is required to perform an exercise on a scale of 1 - 10 (10 being impossible). For the below exercises, aim for an RPE of 7 , which should be borderline uncomfortable/challenging Lighter to heavier resistance