Back & Posterior Delts
1) Wide grip Cable Row:
1. 42,5kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 10 reps (154Lbs)
2) Shoulder Width Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 18 reps
3. 60kg x 15 reps
4. 70kg(154Lbs) x 10 reps
3) Barbell Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg(154Lbs) x 8 reps
4) MTS High Row:
1. 60kg x 20 reps
2. 70kg x 14 reps
3. 80kg x 10 reps
4. 90kg(198Lbs) x 7 reps
5) Reversed grip Overhead Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg(136Lbs) x 6 reps
6) DRAX Row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg(121Lbs) x 8 reps
Reversed Peckdec Flyes:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg(103Lbs) x 6 reps
Machine Reversed Flyes:
1. 15kg x 12 reps
2. 15kg x 12 reps
3. 20kg(44Lbs) x 10 reps
4. 25kg(55Lbs) x 8 reps
Reversed Cable Crossover:
1.7,5kg x 15 reps
2. 12,5kg x 10 reps
3. 12,5kg (27Lbs) x8 reps
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