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Back & Posterior Delts
Pullups:
15, 10, 10 & 10 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 12 reps
4. 100kg x 10 reps
Iso Lateral Low Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 90kg x 8 reps
Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps
Dumbbell Pullover:
1. 25kg x 10 reps
2. 27,5kg x 10 reps
3. 30kg x 10 reps
4. 32,5kg x 8 reps
Reversed Dumbbell Flyes:
1. 7,5kg x 15k reps
2. 10kg x 10 reps
3. 12,5kg x 10 reps
4. 15kg x 10 reps
Reversed Peckdeck:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps
