Back, Posterior Delts & Cardio

Pullups:
12 10, 8 & 8 reps

Barbell Row:
1. 40kg x 20 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 18 reps
3. 54kg x 15 reps
4. 61kg x 10 reps

Bend over Row (machine hack):
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Iso Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps

Iso Lateral Front Pulldown:
1. 50kg x 18 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Reverswd Cable Crossover:
1. 2,5kg x 30 reps
2. 7,5kg x 20 reps
3. 12,5kg x 12 reps
4. 12,5kg x 10 reps

Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 15 reps
4. 47kg x 8 reps

Treadmill at 10% inclination:
25 minutes
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