Upper

Decline Bench Press (Machine)

160 kg1

ChestTriceps

Seated Cable Row - V Grip (Cable)

130 kg1

Upper BackLats

Lat Pulldown (Cable)

123 kg1

LatsUpper Back

Lateral Raise (Dumbbell)

Slowly raise the weights to your sides and lower them evenly to keep tension on your shoulders.

1-1

2-2

3-3

Side Delts

Shoulder Press (Dumbbell)

Keep your abs engaged for stability, press the dumbbells up and in, and lower until your elbows are slightly below shoulder level.

130 kg1

230 kg2

340 kg3

Front DeltsSide DeltsTriceps

Overhead Triceps Extension (Cable)

1-1

Triceps

Triceps Pushdown

130 kg1

236 kg2

Triceps

Bicep Curl (Barbell)

Keep your elbows close to your sides and curl the barbell up slowly. Lower it with control to maintain tension on your biceps.

120 kg1

220 kg2

3-3

Biceps