Back, Posterior Delts & Cardio

Pullups:
15, 10, 10 & 8 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Lat Pulldown:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 8 reps

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

Iso Lateral Front Pulldown:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

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

Resistance Band Facepull (like a double Biceps):
4x10 reps

Treadmill 12% inclination:
25 minuten
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