Back, Posterior Delts & Biceps
(Bit of an ordeal with this heat 🥵 )

Pullups:
15, 12, 10 & 8 reps

T-bar Row:
1. 35kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 75kg x 6 reps

Iso Lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 8 reps

Semi+wide grip Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps

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

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

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

Preacher Curl Machine (plates):
1. 20kg x 20 reps
2. 30kg x 10 reps
3. 35kg x 6 reps
4. 35kg x 6 reps
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