Back & Posterior Delts

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

Duo Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg x 10 reps

Machine Hack Bend over Row:
1. 50kg x 12 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps

Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 80kg x 15 reps
4. 100kg x 8 reps

Wide grip Cable Row:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 18 reps
3. 60kg x 14 reps
4. 70kg x 10 reps

Reversed Cable Crossover:
1. 5kg x 25 reps
2. 7,5kg x 20 reps
3. 10kg x 15 reps
4. 10kg x 10 reps

Machine Reversed Flyes:
1. 10kg x 15 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
4. 15kg x 10 reps

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

Lower Back:
Superman L/R 4x10 reps

Lower Back Stretches:
10 minutes
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