Back, Posterior Delts & Abs.

Pullups:
15, 15, 10 & 6 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Iso Lateral Row:
1. 30kg x 15 reps
2. 60kg x 15 reps
3. 90kg x 12 reps
4. 120kg x 8 reps

Iso Lateral Wide Pulldown:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 15 reps
4. 100kg x 10 reps

Technogym Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps

Technogym Vertical Traction:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps

Machine Reversed Flyes:
1. 12,5kg x 15 reps
2. 20kg x 12 reps
3. 22,5kg x 10 reps
4. 25kg x 8 reps

Reversed Dumbbell Flyes:
1. 8kg x 15 reps
2. 10kg x 12 reps
3. 12kg x 10 reps
4. 14kg x 8 reps

Hammerstrength Crunches:
1. 10kg x 30 reps
2. 15kg x 20 reps
3. 20kg x 15 reps
4. 25kg x 15 reps

Hanging Reversed Crunches:
15, 15, 15 & 10 crunches
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