'nough done!

Back, Rear Delts & Cardio

Barbell Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps

Lat Pulldiwn:
1. 47kg x 20 reps
2. 62kg x 15 reps
3. 78kg x 8 reps
4. 85kg x 6 reps

Duo Cable Row:
1. 40kg x 20 reps
2. 54kg x 15 reps
3. 61kg x 10 reps
4. 68kg x 8 reps

Iso Lateral High Row:
1. 50kg x 20 reps
2. 60kg x 18 reps
3. 70kg x 15 reps
4. 80kg x 12 reps

(Shrug) Machine Hack - Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps

Supinated grip Overhead Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Dumbbell Pullover (maximum stretch):
1. 20kg x 10 reps
2. 22,5kg x 10 reps
3. 25kg x 6 reps

Reversed Dumbbell Flyes:
1. 7,5kg x 10 reps
2. 10kg x 10 reps
3. 12,5kg x 10 reps
4. 15kg x 8 reps

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

Plus a lot ofbsteady state cardio.
#blog #Bodybuilding #Fitness