Back & Posterior Delts

Pullups:
15, 10, 8 & 6 reps

Barbell Row:
1. 50kg x 12 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Lat Pulldown:
1. 55kg x 15 reps
2. 62kg x 10 reps
3. 70kg x 8 reps
4. 78kg x 6 reps

Drax Row:
1. 32kg x 15 reps
2. 40kg x 14 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

Resistance Band Pulldown:
4 x 10 hard squeezes

Resistance Band Band Over Row:
4 x 10 Hard Squeezes

Ristance Band Reversed Flyes:
20, 15, 9 & 6 reps

Resistance Band Face Pull:
4 xb10 reps

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

Lower Back Stretches:
10 minutes
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