Weight: 34kg
Reps: 15 x 3 sets
Form: Ensure chest out
Primary: Lats
Support: Bicep, Rear Deltoid, Forearm Flexor, Rotator Cuff
Weight: 28kg
Reps: 15 x 3 sets
Primary: Rear Deltoid, Rotator Cuff
Support: Traps, Lats
Weight: 43kg
Reps: 15 x 3 sets
Form: Leaning over seat, wide grip
Primary: Lats
Support: Rhomboid, Middle Traps, Rear Deltoids, Biceps
Weight: 43kg
Reps: 15 x 3 sets
Form: Ensure chest out, lean back
Primary: Lats, Teres Major
Support: Bicep, Rhomboid
Weight: 14kg
Reps: 20 x 3 sets
Primary: Bicep and forearm
Support: Core
2 sets of 3 rounds:
Weight:
10 x 23kg
15 x 14kg
10 x 23kg
Primary: Bicep and forearm
Support: Core