BACK / SHOULDER / BICEP
- 1. Chin Up Machine
- 34kg
- Ensure chest out
- 15 x 3 sets
- Down low so arms full stretch
- Muscles worked: Lats, Back Soulder/Posterior Deltoids, support Bicep
- 2. Machine Deadlow
- 29kg
- Squat
- 15 x 3 sets
- Muscles worked: Core, Rhomboid
- 3. Reverse Fly Machine
- 41kg
- Under hand grip, Chest out
- 15 x 3 sets
- Muscles worked: Traps, Rhomboid
- 4. TRX Row
- Chest out
- 15 x 3 sets
- Muscles worked: Full back, support Lats / Bicep / Core
- 5. TRX Bicep Curl
- Chest out
- Ensure straps stay taut
- 15 x 3 sets
- Muscles worked: Full back, support Lats, Bicep, Core
- 6. Deadlift Bicep Curl
- 10kg Barbell
- 15 x 3 sets
- Muscles worked: Lower back and Bicep, support Core