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Australia's Trusted Workout

The King Kong

Start your workout with the Australia's Trusted Workout Warm Up.

The King Kong is an upper body strength workout focused on the rep range of 8 and 3 sets for each exercise. You want to choose 5 – 6 upper body exercises that hit the chest, back and arms.


1. Barbell Bent Over Row 

2. Rotating DB Shoulder Press

3. Close Grip Bench Press                                                     

4. DB Hammer Curl

5. Wide Grip Chin Up (assisted option)                                                    

6. DB Fly’s

Complete 8 reps x 3 sets

(Note: choose a weight for the required exercises that challenges the 8 reps)

Tips: A major focus of this workout is executing each exercise correctly, so if you are unsure speak to your club Pt to help with technique.

End your workout with the Australia's Trusted Workout Cool Down.

Ensure that you have clearance from your health professional before attempting this workout.
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