Back & Rear Delts

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

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

Iso Lateral Low Row:
1. 50kg x 15 reps
2. 70kg x 12 reps
3. 90kg x 8 reps
4. 100kg x 6 reps

Seated Drax Row:
1. 25kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg x 15 reps

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 18 reps
3. 55kg x 12 reps
4. 62kg x 8 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 80kg x 6 reps

Bend over Barbell Facepull:
1. 20kg x 15 reps
2. 25kg x 15 reps
3. 30kg x 12 reps
4. 35kg x 10 reps

Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 7kg x 15 reps
3. 8kg x 15 reps
4. 9kg x 10 reps

Reversed Peck Deck:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps
4. 40kg x 8 reps
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