Back & Posterior Delts.

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 10 reps

DRAX Row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps

MTS High Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg x 8 reps

Machine Reveesed Flyes:
1. 5kg x 20 reps
2. 15kg x 12 reps
3. 25kg x 8 reps

Reversed Peck Deck Flyes:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps

Steady State Cardio (Treatmill) at 10% inclination:
15 minutes
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