Back & Posterior Delts

Lat Pulldown:
1. 40kg x 30 reps
2. 55kg x 15 reps
3. 70kg x 10 reps
4. 78kg (177Lbs) x 8 reps

Reversed Seated Overhead Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg x 8 reps

DRAX Seated Row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 55kg (121Lbs) x 8 reps

Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 12 reps
4. 80kg (176Lbs) x 8 reps

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 14 reps
3. 60kg x 10 reps
4. 70kg(154Lbs) x 8 reps

Iso-Laterak High Row:
1. 60kg x 15 reps
2. 80kg x 10 reps
3. 100kg x 8 reps
4. 110kg (242Lbs) x 6 reps

Machine Reversed Flyes:
1. 15kg x 15 reps
2. 20kg x 12 reps
3. 25kg x 10 reps
4. 30kg x 6 reps

Reversed DumbbellbFlyes:
1. 7,5kg x 15 reps
2. 10kg x 10 reps
3. 10kg x 10 reps
4. 12,5kg x 8 reps
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