Back, Posterior Delts & Cardio.

Pronated grip Pullups:
20, 15, 10 & 10 reps

Supinated grip Pullups:
10, 10, 10, 8 & 7 reps

Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3 54kg x 12 reps
4. 61kg x 8 reps

Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 15 reps
4. 62kg x 8 reps

Iso Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 15 reps
4. 80kg x 10 reps

DRAX Row:
1. 32kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Reversed Peck Deck:
1. 32kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps

Machine Reversed Flyes:
1. 5kg x 15 reps
2. 10kg x 15 reps
3. 15kg x 12 reps
4. 20kg x 10 reps

Reversed Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps

Treadmill at 10% inclination:
25 minutes
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