Back & Posterior Delts

MTS High Row:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

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

Iso Lateral Front Pulldown:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Iso Lateral Pulldown:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 54kg x 8 reps

Incline Bench Lying Barbell Row:
1. 30kg x 10 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 50kg x 10 reps

Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 40kg x 10 reps

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

Lower Back Stretches:
10 minutes
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