Back & Posterior Delts.

Barbell Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Reversed Grip Pullup:
10, 10, 10 & 8 reps

Wide Grip Cable Row:
1. 42,5kg x. 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps

Dual Pulley Lat Pulldown:
1. 21,25kg x 20 reps
2.. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 6 reps

T-bar Row:
1. 35kg x 10 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 60kg x 8 reps

Iso Lateral High Row:
1. 70kg x 15 reps
2. 80kg x 15 reps
3. 90kg x 10 reps
4. 100kg x 8 reps

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 7kg x 15 reps
3. 8kg x 12 reps
4. 9kg x 10 reps
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