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: Inside grip, elbows in
Primary: Front Shoulder Anterior, Upper Pectoral
Support: Anterior Deltoids, Triceps, Biceps
Weight: 23kg
Reps: 15 x 3 sets
Form: Wide grip, butt front of seat
Primary: Anterior Deltoids
Support: Upper Pec, Tricep
15 x 3 sets
Round 1. Supine Press
Weight: 20kg each side
Form: Inside grip up to the bend, chest out
Primary: Middle and Lower Chest
Support: Anterior Deltoids, Triceps, Forearm Flexors
Round 2. Dumbell Close Grip Shoulder Press
Weight: 10kg
Form: Lift straight above head
Primary: Anterior Deltoids, Upper Chest,
Support: Triceps, Traps
15 x 3 sets
Round 1. Dumbbell Upright Row
Weight: 8kg erach side
Form: Wide arms
Primary: Deltoids
Support: Triceps, Traps
Round 2. Lateral Raise
Weight: 6kg each side
Form: Keep arms and elbows up
Primary: Deltoids
Support: Triceps, Traps