Back & Posterior Delts

Pullups:
4 x 10 reps

Iso-lateral Front Pulldown:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 8 reps

Lat Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg x 8 reps

Dual Cable Row:
1. 26kg x 20 reps
2. 33kg 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 10 reps
4. 80kg x 8 reps

Wide grip Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Lying Reveesed Dumbbell Flyes:
1. 7,5kg x 10 reps
2. 7,5kg x 10 reps
3. 9kg x 10 reps
4. 9kg x 10 reps

Machine Reversed Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 8 reps
4. 25kg x 8 reps
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