Back & Posterior Delts

Pullups:
15, 10, 6 & 6 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Duo Lat Pulldown:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 54kg x 10 reps
4. 61kg x 8 reps

LF Cable Row:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 54kg x 10 reps
4. 61kg x 8 reps

Supinated grip Overhead Pulldown:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg x 8 reps

Seated DRAX Row:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 7kg x 14 reps
3. 8kg x 12 reps
4. 9kg x 10 reps

Lower Back Superman L/R:
4x10

Stretching:
19 minutes
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