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
#blog #Bodybuilding #Fitness
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Male, 56 yrs old guy (married) from Amsterdam, Europe. CEO of the coffee machine. No education, no purpose, no money, no self esteem. Just breathing through live, lifting weights and drinking coffee, eventually ending up in the oven. All bias towards me is completely justified and I don't care.
Interests: #SciFi #Bodybuilding #Fitness #Fantasy #openSUSE #Vollaphone #Threema #Signal #amsterdam
MeWe: @rubenmepschen.28
@rubenwa:matrix.org
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