Follow
Back & Posterior Delts.
Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps
Iso Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 15 reps
4. 80kg x 12 reps
Duo Cable Row:
1. 26kg x 20 reps
2. 33kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 10 eeps
Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 8 reps
Iso Lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 8 reps
Resistance band Overhead Pulldown:
4 x 10 hard squeezes
Resistance band Facepull (like a double Biceps):
10, 8, 8 & 8 reps
Reversed Dumbbell Flyes:
1. 6kg x 20 reps
2. 7kg x 15 reps
3. 8kg x 15 reps
4. 9kg x 10 reps
Lower Back Superman L/R:
4x10 reps
Lower Back Stretches:
10 minutes
