Back & Posterior Delts

Pull ups:
4 x 10 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Iso Lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg x 6 reps

Iso-Lateral Low Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

MTS High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 89kg x 8 reps

Lat Pulldown:
1. 47kg x 12 reps
2. 55kg x 10 reps
3. 62kg x 8 reps
4. 70kg x 6 reps

Supersets Resistance Band Row & Resistance Band Facepull:
4 x 10bsqueezes

Resistance Band Reversed Flyes:
4 x 10 Squeezes
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