Shoulders & Back

Overhead Dumbbell Presses:
1. 12.5kg x 30 reps
2. 17,5kg x 20 reps
3. 22,5kg x 10 reps
4. 27,5kg x 8 reps

Dumbbell Laterals:
1. 10kg x 20 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 8 reps

MTS Shoulder Press:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 70kg x 15 reps
4. 90kg x 10 reps

Machine Laterals:
1. 15kg x 15 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 8 reps

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 12 reps
4. 62kg x 10 reps

DRAX seated Row:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 10 reps

Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 7 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg x 9 reps

Lower Back Superman L/R:
4 x 10

Lower Back Stretching:
10 minutes
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