Weight: 50kg
Reps: 15 x 3 sets
Form: Ensure chest out, power out, slow back
Primary: Pectorals
Support: Anterior Deltoids, Triceps
Weight: 23kg
Reps: 15 x 3 sets
Form: Wide grip, butt front of seat
Primary: Anterior Deltoids
Support: Upper Pec, Tricep
Weight: 36kg
Reps: 15 x 3 sets
Form: Shoulders back, chest out
Primary: Major Pectorals
Support: Anterior Deltoids, Biceps
15 x 3 sets
Round 1. Side Lateral Raise
Weight: 6kg each side
Form: Shoulders back, chest out
Primary: Shoulder Middle Deltoids
Support: Anterior Deltoids, Upper Back, Traps
Round 2. Front Lateral Raise
Weight: 6kg each side
Form: Shoulders back, chest out
Primary: Shoulder Middle Deltoids
Support: Anterior Deltoids, Upper Back, Traps
Weight: 6kg each side
Reps: 15 x 3 sets
Form: Butt against wall, lead forward
Primary: Deltoids
Support: Upper Back, Traps
Weight: Bar 2.5kg each side
Reps: 15 x 3 sets
Form: Slight bend kees, back straight
Primary: Rear Deltoids, Upper Traps
Support: Anterior Deltoids, Rhomboids, Traps, Biceps
Weight: 20kg each side
Reps: 15 x 3 sets
Form: Inside girp, chest out
Primary: Middle and Lower Chest
Support: Anterior Deltoids, Triceps, Forearm Flexors