BACK / BICEP 2
- 1. Chin Up Machine
- 34kg
- Ensure chest out
- 15 x 3 sets
- 2. Close Grip Lat Pulldown
- 29kg
- Ensure chest out
- 15 x 3 sets
- 3. Overhead Lat Pulldown
- 28kg
- Squat and bend over seat
- 15 x 3 sets
- 4. Seated Row Wide Grip
- 28kg
- Chest out, shdoulders back tight between shoulder blades
- 15 x 3 sets
- 5. Overhead Facepull
- 28kg
- 15 x 3 sets
- 6. TRIPLE SET BICEP CURL
- 2 sets
- 5 rounds UP and Down Pyramid:
- Round 1, 2, 3, 2, 1
- Round 1. Barbell Curl
- 10kg
- x15
- Round 2. Single Arm Curl
- 5kg Each Side
- x20
- Round 3. Pace Arm Curl
- 2.5kg Each Side
- x20