Back & Shoulders

Lat Pulldown:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 78kg x 6 reps

Reversed Peckdeck:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 10 reps

Iso Lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 8 reps

Machine Reveesed Flyes:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 10 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Machine Hack Overhead Presses:
1. 20kg x 20 reps
2. 30kg x 15 reps
3. 40kg x 12 reps
4. 50kg x 8 reps

Light weight Deadlift:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg x 6 reps

Lower Back Stretches:
10 minutes
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