Weight: 34kg
Reps: 15 x 3 sets
Form: Ensure chest out
Primary: Lats, Biceps
Support: Rear Deltoids, Forearm flexors, Rotator Cuffs
Weight: 29kg
Reps: 15 x 3 sets
Form: Ensure chest out
Primary: Lats
Support: Abs, Biceps, Shoulders, Upper Back
Weight: 28kg
Reps: 15 x 3 sets
Form: Squat and bend over seat
Primary: Lats
Support: Rhomboid, Middle Traps, Rear Deltoids, Biceps
Weight: 28kg
Reps: 15 x 3 sets
Form: Chest out, shoulders back, tight between shoulder blades
Primary: Lats, Posterior Deltoids, Rhomboids, Traps
Support: Core, Biceps, Forearm
Weight: 28kg
Reps: 15 x 3 sets
Primary: Rear Deltoid, Rotator Cuff
Support: Traps, Lats
2 sets
5 rounds Up and Down Pyramid:
Round 1, 2, 3, 2, 1
Round 1. Barbell Curl
10kg
Reps: 15
Primary: Biceps
Support: Forearm Flexors
Round 2. Single Arm Curl
5kg Each Side
Reps: 20
Primary: Biceps
Support: Forearm Flexors
Round 3. Pace Arm Curl
2.5kg Each Side
Reps: 20
Primary: Biceps
Support: Forearm Flexors