Weight: 9kg
Reps: 12 x 4 sets
Form: Start extended, roll shoulders back, slowly down, power up
Primary: Pectorals
Support: Anterior Deltoids, Triceps, Core
Weight: 40kg
Reps: 12 x 4 sets
Form: Slow down, Power up
Primary: Upper Pectorals
Support: Anterior Deltoids, Tricep, Core
Weight: 14kg (Machine set 13)
Reps: 12 x 4 sets
Form: Roll shoulders back, chest out
Primary: Upper Pectorals
Support: Anterior Deltoids, Triceps, Core
Weight: 18kg
Reps: 12 x 4 sets
Reps: 12 x 4 Drop Set
Form: Start extended, roll shoulders back, slowly back, power together
Primary: Lower Pectorals
Support: Anterior Deltoids, Triceps, Core
Weight: Bodyweight
Reps: 12 x 4 sets
Form: Lean forward
Primary: Pectorals, Triceps
Support: Anterior Deltoids
40 Pushups