Gympal
Upper

Upper

Created by hussdh
hussdh
Iso-Lateral Chest Press (Machine)

Iso-Lateral Chest Press (Machine)

Set
KG
Reps
1
Decline Bench Press (Machine)

Decline Bench Press (Machine)

Set
KG
Reps
1
Seated Cable Row - V Grip (Cable)

Seated Cable Row - V Grip (Cable)

Set
KG
Reps
1
Lat Pulldown (Cable)

Lat Pulldown (Cable)

Set
KG
Reps
1
Lateral Raise (Dumbbell)

Lateral Raise (Dumbbell)

Slowly raise the weights to your sides and lower them evenly to keep tension on your shoulders.
Set
KG
Range
1
2
3
Shoulder Press (Dumbbell)

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.
Set
KG
Range
1
2
3
Overhead Triceps Extension (Cable)

Overhead Triceps Extension (Cable)

Set
KG
Reps
1
Triceps Pushdown

Triceps Pushdown

Set
KG
Reps
1
Bicep Curl (Barbell)

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.
Set
KG
Range
1
2
3