Back, Posterior Delts, Abs & Cardio
Pullups:
15, 15, 10 & 8 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
Lat Pulldown:
1. 42,5kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps
Cable Row:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 80kg x 8 reps
4. 90kg x 6 reps
Iso Lateral Supinated Pulldown:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 90kg x 6 reps
DRAX Row:
1. 40kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 10 reps
4. 55kg x 8 reps
Machine Reversed Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 8 reps
Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
MTS Abdominal Crunch:
1. 75kg x 40 reps
2. 85kg x 30 reps
3. 95kg x 20 reps
4. 105kg x 20 reps
5. 115kg - 4x10 seconds squeeze
Cable Crunches:
1. 43,75kg x 30 reps
2. 46,25kg x 25 reps
3. 48,75kg x 20 reps
4. 48,75kg x 20 reps
5. 41,25kg x 20 seconds squeeze
6. 43,75kg x 20 seconds squeeze
7. 46,25kg x 15 seconds squeeze
8. 48,75kg x 15 seconds squeeze
2x30 minutes of cardio
So fed up with it for now.
Darn heat!
#blog #Bodybuilding #Fitness
