Back & Deltoids.

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

Lat Pulldiwn:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 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

Iso Lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 rels
3. 80kg x 10 reps
4. 90kg x 10 reps

Seated Row:
1. 35kg x 15 reps
2. 45kg x 15 reps
3. 55kg x 10 reps
4. 65kg x 8 reps

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

Machine Hack Overhead Presses:
1. 20kg x 30 reps
2. 30kg x 20 reps
3. 40kg x 15 reps
4. 50kg x 8 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps

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

Dumbbell Laterals:
1. 10kg x 10, 10 reps
2. 12,5kg x 10, 10 reps
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