Back & Posterior Delts

Pullups:
15, 12, 10 & 8 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg x 6 reps (154Lbs)

Machine Hack Bend Over Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps(154Lbs)

Iso-lateral High Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 15 reps
4. 80kg x 10 reps (176Lbs)

Iso-lateral Low Row:
1. 60kg x 15 reps
2. 70kg x 12 reps
3. 80kg x 10 reps
4. 90kg x 8 reps (198Lbs)

Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg x 6 reps (198Lbs)

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps (154Lbs)

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Machine Reversed Flyes:
1. 5kg x 20 reps
2. 10kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps (38Lbs)

Reversed Peckdeck:
1. 25kg xb20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg x 8 reps (103Lbs)
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