Trojan CONCEPT 200 - Exercise Program; Seated Bench Press Technique; Upright Row Technique; Bicep Curl Technique

SEATED BENCH PRESS
Sit with your back against the
support. Grip the handlebars
under the butterfly arms and press
the bars away from your body.
Return the bars in a controlled
manner to the start position
UPRIGHT ROW
Grip the lower lat bar.
Stand upright and using a narrow
grip pull your elbows out high,
bringing the bar under your chin.
Return the bar in a controlled
manner to the start position.
BICEP CURLS
Grip the lower lat bar.
Stand upright and using a narrow
grip, with palms facing up, curl the
bar towards your chest, using only
your biceps.
Return the bar in a controlled man-
ner to the start position.
LAT PULL DOWN (FRONT)
Attach lat bar to high pulley.
In a seated position, facing away
from the machine, pull the lat bar
to the front of your chest.
Return the bar in a controlled man-
ner to the start position.
6. EXERCISE PROGRAM
11485-12
START POSITION FINISH POSITION