Back, Biceps & Cardio

Pullups Pronated/Supinated:
20, 15, 10 &10 reps
10, 10, 10, 8 & 7 reps
Sum = 100 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg x 8 reps

Iso Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 8 reps

DRAX Preacher Curling Machine:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 8 reps

Treadmill at 10% inclination:
25 minutes
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