CHEST / SHOULDER
- 1. Chest Press Machine
- 50kg
- 15 x 3 sets
- Muscles Worked: Middle Pectoral, support Tricep
- 2. Front Shoulder Press Machine
- 18kg
- 15 x 3 sets
- Inside grip, elbows in
- Muscles Worked: Front Shoulder Anterior, support Tricep/Bicep
- 3.Incline Shoulder Press Machine
- 18kg
- 15 x 3 sets
- Wide Grip
- Butt forward, lean back, chest out
- Muscles Worked: Front Shoulder Anterior, Upper Pectoral, support Tricep
- SUPERSET 4 then 5
- 4. Supine Press
- 20kg each side
- 15 x 3 sets
- Inside grip up to the bend, chest out
- Muscles Worked: Inside Chest
- 5. Dumbell Close Grip Shoulder Press
- 10kg Dumbell
- 10 x 3 sets
- Lift straight above head
- Muscles Worked: Front Anteior, Upper Chest, support Tricep and Traps
- SUPERSET 6 then 7
- 6. Dumbell Upright Row
- 6kg each side
- 15 x 3 sets
- Wide Arms
- Muscles Worked: Middle Deltoid, support Traps
- 7. Lateral Raise
- 4kg each side
- 15 x 3 sets
- Keep arms and elbows up
- Muscles Worked: Middle Deltoid, support Traps