Weight: 20kg
Reps: 15 x 3 sets
Form: Slight bennd in knees, elbows out, power up, slow down
Primary: Deltoids, Triceps, Traps
Support: Upper Chest, Core, Rotator Cuff
Weight: 4kg
Reps: 15 x 3 sets
Form: 2 seconds up / 2 seconds down
Primary: Anterior Deltoids
Support: Traps, Upper Chest, Core
Weight: 6kg
Reps: 15 x 3 sets
Form: Elbows up
Primary: Lateral Deltoids
Support: Anterior Detoids, Traps, Triceps, Core
Weight: 4kg
Reps: 15 x 3 sets
Form: Lean foward
Primary: Rear Deltoids, Rhomboids
Support: Traps, Rotator Cuffs
Weight: 17.5kg
Reps: 15 x 3 sets
Form: Lean againist wall, up to chest
Primary: Biceps
Support: Brachialis
Weight: 7kg
Reps: 15 x 3 sets
Form: Lean forward, hand againist machine, elbow 90 degree to body
Primary: Triceps
Support: Rear Deltoids, Upper Back, Core