Back, Rear Delts, Abs & Cardio.

Pullups:
15, 10, 10 & 10 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 8 reps
6. 90kg x 6 reps

Lying T-bar row:
1. 15kg x 20 reps
2. 25kg x 15 reps
3. 35kg x 10 reps
4. 45kg x 8 reps

Iso LateralnWide Pulldown:
1. 40kg x 20 reps
2. 80kg x 15 reps
3. 120kg x 10 reps
4. 120kg x 6 reps

Iso Lateral Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps

Technogym Pulldown:
1. 45kg x 20 reps
2. 55kg x 18 reps
3. 65kg x 15 reps
4. 75kg x 10 reps

Machine Reversed Flyes:
1. 12,5kg x 20 reps
2. 20kg x 15 reps
3. 27,5kg x 8 reps
4. 27,5kg x 8 reps

Reversed Cable Crossover:
1. 5kg x 20 reps
2. 5kg x 20 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Cable Crunches:
1. 40kg x 50 reps
2. 43,75kg x 30 reps
3. 47,5kg x 20 reps
4. 47,5kg x 20 reps

Standing Cable Crunch (hold & squeeze):
47,5kg 4 x 10 seconds

Hammerstrength Crunch (hold & squeeze)
1. 15kg x 20 seconds squeeze & 10 crunches
2. 25kg x 20 seconss squeeze & 10 crunches
3. 30kg x 20 seconds squeeze & 10 crunches

Treadmill at 10% inclination:
25 minutes
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