BACK / BICEP 3

1. Chin Up Machine
34kg
Ensure chest out
15 x 3 sets

2. Overhead Facepull
28kg
15 x 3 sets
Muscles Worked: Back of shoulder (posterior), Trap, Bicep

3. Overhead Lat Pulldown
43kg
Leaning over seat, wide grip
15 x 3 sets
Muscles Worked: Trap, Lats, support Bicep

4. Reverse Lat Pulldown
43kg
Close Grip, lean back
15 x 3 sets
Muscles Worked: Lats, lower Back, support Bicep

5. Bicep Curl Machine
14kg
20 x 3 sets
Muscles Worked: Bicep and forearm

6. Bicep Curl Pyramid
2 sets
3 rounds:

10 x 23kg
15 x 14kg
10 x 23kg