Sunday morning vibe.

Back, Posterior Delts, Abs & Cardio

Pullups:
4 x 10 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Technogym Vertical Traction:
1. 40kg x 30 reps
2. 60kg x 20 reps
3. 70kg x 15 reps
4. 80kg x 10 reps

Technogym Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps

Technogym Pulldown:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps

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

Pecdeck Flyes:
1. 27,5kg x 20 reps
2. 35kg x 15 reps
3. 42,5kg x 10 reps
4. 50kg x 8 reps

Reversed Cable Crossover:
1. 5kg x 15 reps
2. 5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Machine Reversed Flyes:
1. 12,5kg x 15 reps
2. 20kg x 12 reps
3. 27,5kg x 10 reps

Hammerstrength Crunches:
1. 10kg x 40 reps
2. 20kg x 25 reps
3. 30kg x 15 reps
4. 35kg x 10 reps

Hanging Reversed Crunches:
20, 20, 15 & 15 reps

2 x 30 minutes cycling
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