Reps: Many as possible x 3 sets
Form: Wide grip, power up, 3-2-1 slowly down
Primary: Lats
Support: Rhomboids, Teres Major, Rear Deltoids, Upper Traps
Reps: Many as possible x 3 sets
Form: Wide grip, power up, 3-2-1 slowly down
Primary: Lats
Support: Rhomboids, Teres Major, Rear Deltoids, Upper Traps
Weight: 39kg
Reps: 12 x 4 sets
Form: Power, hold, slowly back
Primary: Lats, Posterior Deltoids, Rhomboids, Traps
Support: Core, Biceps, Forearm
Weight: 39kg
Reps: 12 x 4 sets
Form: Roll shoudlers, power down, slowly back up
Primary: Lats, Teres Major
Support: Biceps, Traps, Rhomboids
Weight: Kettle Bell 12kg
Reps: 12 x 4 sets
Form: Chest Out
Primary: Erector Spinae, Glutes, Hamstrings
Support: Quads, Core, Lats