Back & Posterior Delts

Chinning:
12, 10, 8 & 8 reps

T-Bar Row:
1. 35kg x 15 reps
2. 45kg x 12 reps
3. 55kg x 10 reps
4. 65kg x 6 reps(143Lbs)

Barbell Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg x 6 reps (176Lbs)

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154Lbs) x 10 reps

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

Iso-lateral Front Pulldown:
1. 50kg x 15 reps
2. 70kg x 10 reps
3. 80kg (176Lbs) x 8 reps
4. 80kg x 8 reps

Iso-lateral High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps (176Lbs)

Machine Reversed Flyes
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 10 reps
4. 30kg (66Lbs) x 8 reps

Reversed Cable Crossover:
1. 2,5kg x 30 reps
2. 7,5kg x 20 reps
3. 12,5kg (27Lbs) x 10 reps

Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg (27Lbs) x 8 reps
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