Back & Posterior Delts

Pullups:
10, 10, 10, 10, 8, 6, 6, 6, 6, 6, 6, 6, 6 & 6 reps
(total of a 100 Pullups)

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

Duo Lat Pulldown:
1. 21,25kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 10 reps
4. 35kg x 8 reps

Supinated grip Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 55kg x 8 reps
4. 55kg x 8 reps

Reversed Dumbbell Flyes:
1. 6kg x 20 reps
2. 7kg x 20 reps
3. 8kg x 15 reps
4. 9kg x 10 reps

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps
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