Back & Posterior Delts

Pullups:
15, 10, 10 & 8 reps

Dumbbell {2) Row:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 15 reps
4. 22,5kg x 10 reps

T-bar Row:
1. 20kg x 15 reps
2. 30kg x 15 reps
3. 40kg x 15 reps
4. 50kg x 10 reps
5. 60kg x 8 reps

(Shrug)Machine Hack Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps

Iso Lateral High Row:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

Lat Pulldown:
1. 47kg x 15 reps
2. 55kg x 10 reps
3. 62kg x 8 reps
4. 62kg x 6 reps

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

Resistance Band Reversed Flyes:
4 x 10 reps

15 minutes of Cardio.
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