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12 week

69ec8e47a1b7ae5f2b6311cd

634a62185cb8ac011be925ee

Pin loaded

Assisted Chin Up

Notes:

Key Points:

Select the weight to assist you, then grip the straight handles and position your knees slightly in front of your chest.
Lower yourself down until your arms are almost fully extended.
Pull up bending your elbows towards your hips until your chin is aligned with the hands, then repeat.

Common Mistakes:

Using momentum too much on the way up or down.
Having your chest far in front of your knees.
Not lowering yourself fully to the point where the arms are almost fully extended.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats, Biceps

Latissimus Dorsi, Biceps brachii

Secondary Muscles

Shoulders, Abs

Assisted Chin Up - Pin loaded muscle groups

634a62185cb8ac06f7e9264b

Pin loaded

Lat Pull Down

Notes:

Key Points:

Use an overhand grip on the bar with your hands spaced shoulder width apart.
Pull the bar towards the middle of your chest by bringing your elbows towards your hips.
Ensure that you are activating the lats to pull down the weights.

Common Mistakes:

Leaning back to make the exercise easier.
Pulling the bar towards your face instead of middle chest.
Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Biceps, Traps

Lat Pull Down - Pin loaded - Lat Pull Down Bar muscle groups

634a62185cb8ac85f5e92680

Plate loaded

Incline Lever Row

Notes:

Key Points:

Place feet shoulder width apart and rest your chest on the padding.
At wider than shoulder width grab the handles and lift it to the centre.
Pull up until the handles are at your chest then slowly lower until your arms are almost full extended.

Common Mistakes:

Leaning back to help pull the weight up.
Elbows pointing out too far-outwards towards the shoulders.
Wrists losing alignment with forearms.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Traps, Lats

Trapezius, Latissimus Dorsi

Secondary Muscles

Shoulders, Biceps

Incline Lever Row - Plate loaded - Hinge Lower muscle groups

644bac5fd6c1cf739495ad02

Pin loaded

Lat Pull Down

Notes:

Key Points:

Use an overhand grip on the handles with your hands spaced shoulder width apart.
Pull the handles towards the middle of your chest by bringing your elbows towards your hips.
Slowly retreat to the start position and repeat.

Common Mistakes:

Leaning back excessively to make the exercise easier.
Pulling the bar towards your face or hips instead of middle chest.
Using the momentum of the weights on the way back up.

Exercise Notes:

Where you should 'feel it':

Primary Muscles:

Lats

Latissimus Dorsi

Secondary Muscles

Biceps, Traps

Lat Pull Down - Pin loaded - Handles muscle groups

634a62185cb8ac011be925ee

Assisted Chin Up

Assisted Chin Up - Pin loaded

rest

634a62185cb8ac06f7e9264b

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Lat Pull Down

Lat Pull Down - Pin loaded - Lat Pull Down Bar

rest

634a62185cb8ac85f5e92680

Incline Lever Row

Incline Lever Row - Plate loaded - Hinge Lower

rest

644bac5fd6c1cf739495ad02

Lat Pull Down

Lat Pull Down - Pin loaded - Handles

rest

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12 week

69ec8e47a1b7ae5f2b6311cd

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Exercise Notes:

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