STRENGTH //

BACK / SHOULDER / BICEP

1. Chin Up Machine

Weight: 34kg

Reps: 15 x 3 sets

Form: Ensure chest out

Primary: Lats

Support: Bicep, Rear Deltoid, Forearm Flexor, Rotator Cuff

2. Machine Deadlow

Weight: 29kg

Reps: 15 x 3 sets

Form: Squat, lean forward

Primary: Lower Back

Support: Core, Rhomboid, Glutes, Hamstrings

3. Reverse Fly Machine

Weight: 41kg

Reps: 15 x 3 sets

Form: Under hand grip, Chest out

Primary: Rear Deltoid, Rotator Cuffs

Support: Traps

4. TRX Row

Reps: 15 x 3 sets

Form: Chest up, body straight, bend knees

Primary: Full Back

Support: Lats, Bicep, Core

5. TRX Bicep Curl

Reps: 15 x 3 sets

Form: Chest up, body straight

Primary: Biceps

Support: Lats, Core

6. Deadlift Bicep Curl

Weight: 10kg Barbell

Reps: 15 x 3 sets

Form: Squat, lean forward, curl, then body straight

Primary: Biceps

Support: Lats, Core

Schtieve 2025