BACK / BICEP
- 1. Reverse Lat Pulldown
- 43kg
- Ensure chest out
- 15 x 3 sets
- 2. Close Grip Lat Pulldown
- 43kg
- Ensure chest out
- 15 x 3 sets
- 3. Seated Row
- 29kg
- Under hand grip, Chest out
- 15 x 3 sets
- 4. Bicep Curl Machine
- 18kg
- Elbows in, Full Stretch
- 15 x 3 sets
- 5. 3 Rounds Bicep Curl Drop Set
- 3 sets
- Round 1. Bicep Curl
- Dumbell 8kg
- x20
- Round 2. Bicep Curl Half Way Up
- Dumbell 6kg
- x20
- Round 3. Bicep Curl Full Stretch
- Dumbell 4kg
- x20
- 6. Chin Up Machine
- Wide Grip
- 20kg
- 3 x 15