Back & Posterior Delts

Semi Wide Cable Row:
1. 42,5kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg x 8 reps
6. 90kg x 6 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 6 reps

Iso Lateral Low Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 8 reps

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

DRAX Row:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg x 10 reps

Lat Pulldown:
1. 47kg x 15 reps
2. 55kg x 12 reps
3. 62kg x 9 reps
4. 70kg x 6 reps

Machine Reversed Flyes:
1. 5kg x 20 reps
2. 15kg x 15 reps
3. 25kg x 10 reps
4. 30kg x 8 reps

Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps
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