Back, Posterior Delts & Cardio
Barbell Row:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg x 6 reps
Reversed Grip Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 12 reps
5. 80kg x 6 reps
Iso Lateral Low Row:
1. 60kg x 15 reps
2. 70kg x 12 reps
3. 80kg x 10 reps
4. 90kg x 8 reps
5. 100kg x 6 reps
MTS High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 8 reps
5. 90kg x 6 reps
Cable Row:
1. 42,5kg x 15 reps
2.. 50kg x 15 reps
3. 60kg x 15 reps
4. 70kg x 10 reps
5. 80kg x 6 reps
Reversed Dumbbell Flyes:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 7,5kg x 15 reps
4. 10kg x 10 reps
5. 10kg x 10 reps
Machine Reversed Flyes:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 20kg x 12 reps
4. 20kg x 10 reps
5. 25kg x 8 reps
Treadmill at 12 % inclination:
25 minutes
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