Back, Rear Delts & Biceps
Lat Pulldown:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 85kg (187Lbs) x 6 reps
MTS High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg(176Lbs) x 8 reps
Iso-lateral Low Row L/R:
1. 30kg x 15 reps
2. 45kg x 10 reps
3. 65kg x 8 reps
4. 75kg x 6 reps (99Lbs)
Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220Lbs) x 6 reps
Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps(154Lbs)
Iso-latteral High Row:
1. 50kg x 15 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 90kg (198Lbs) x 8 reps
Narrow Grip Overhead Cable Pulldown:
1. 26kg x 15 reps
2. 33kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103Lbs) x 10 reps
Duo Cable Row:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119Lbs) x 10 reps
Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg x 8 reps(103Lbs)
Machine Reversed Flyes
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 12,5kg (27Lbs) x 10 reps
Preacher Curl Machine (stack):
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103Lbs) x 6 reps
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