Back & Biceps

Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 80 reps
6. 90kg x 6 reps

Pronated Grip Pullups:
10, 10, 8 & 8 reps

Wide Grip Cable Row:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Lat Pulldown:
1. 60kg x 10 reps
2. 70kg x 10 reps
3. 80kg x 8 reps
4. 90kg x 6 reps

T-bar Row:
1. 45kg x 10 reps
2. 60kg x 8 reps
3. 70kg x 6 reps
4. 70kg x 6 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Preacher Curl Machine:
1. 32kg x 20 reps
2. 40kg x 12 reps
3. 47kg x 6 reps
4. 47kg x 6 reps
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