Back & Rear Delts

Supersets Pullup & Barbell Row:
1. 15 reps & 40kg x 15 reps
2. 10 reps & 50kg x 10 reps
3. 10 reps & 55kg x 10 reps
4. 10 reps & 60kg x 8 reps

T-bar Row:
1. 25kg x 20 reps
2. 35kg x 10 reps
3. 45kg x 10 reps
4. 55kg x 6 reps

Supersets Lat Pulldown & Narrow grip Overhead Pulldown:
1.. 42,kg x 15 reps & 42,5kg x 10 reps
2. 50kg x 15 reps & 50kg x 8 reps
3. 60kg x 10 reps & 60kg x 8 reps
4. 70kg x 6 reps & 60kg x 6 reps

Wide Grip Ccable Row:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3.. 60kg x 10 reps
4. 70kg x 8 reps

Reversed Cable Crossover:
1. 5kg x 15 reps
2. 5kg x 15 reps
3. 7,5kg x 10 reps
4. 7,5kg x 10 reps

Machine Hack Reversed Flyes:
1. 5kg x 15 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
4. 20kg x 8 reps
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