Back, Posterior Delts & Abs

Pullups:
4 x 10 reps

Bend Over Row:
1. 25kg x 15 reps
2. 35kg x 12 reps
3. 45kg x 10 reps
4. 55kg x 6 reps

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 18 reps
3. 47kg x 15 reps
4. 54kg x 12 reps

Machine Hack Bend over Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 6 reps

Iso Lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 100kg x 8 reps

Supinatted grio Iso Lateral Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 6 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

Reversed Machine Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 10 reps
4. 30kg x 8 reps

Cable Crunches:
1. 40kg x 40 reps
2. 42,5kg x 30 reps
3. 45kg x 20 reps
4. 47,5kg x 15 reps

MTS Crunches:
1. 75kg x 30 reps
2. 85kg x 20 reps
3. 95kg x 15 reps
4. 105kg x 10 reps
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