Training Section: Full body (Pull)
EXCERCISE
Lat pull downs
EQUIPMENT
Cables
SETS | REPS | RPE | REST |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 50kg |
EXCERCISE
Seated row (close grip)
EQUIPMENT
Cables
SETS | REPS | RPE | REST |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 50kg |
EXCERCISE
Seated row (wide grip)
EQUIPMENT
Plate loaded
SETS | REPS | RPE | REST |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 70kg |
EXCERCISE
Bent over rows
EQUIPMENT
Barbell
SETS | REPS | RPE | REST |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 40kg |
EXCERCISE
Straight arm lat pull down
EQUIPMENT
Cables
SETS | REPS | RPE | REST |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 32kg |
EXCERCISE
Face pulls
EQUIPMENT
Cables
SETS | REPS | RPE | REST |
| 1 | 12 | Light 2-3 | 1-2 mins |
| 2 | 10 | Moderate 4-5 | |
| 3 | 8 | Vigorous 7-8 | |
| 27kg |