Back & Posterior Delts

Power grip Pullups (hard squeeze):
10, 8, 6 & 6 squeezes

Ruben (machine hack) Riw:
1. 40kg x 15 reps
2. 40kg x 15 reps
3. 60kg x 15 reps
4. 60kg x 15 reps

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

Iso Lateral Low Row:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg x 8 reps
4. 90kg x 8 reps

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 15 reps
4. 54kg x 10 reps

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

Reversed Cable Crossover:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 12,5kg x 10 reps
4. 12,5kg x 10 reps

Lower Back.
Superman L/R 4x10 sexonds alternating

Stretching:
10 minutes
(fed up)
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