Back & Posterior Delts.

Pullups:
4 x 10 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg x 6 reps

Lat Pulldown:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Wide Grip Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Iso-lateral Front Pulldown:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps

Straight arm Pushdown:
1. 21,25kg x 15 reps
2. 25kg x 12 reps
3. 28,75kg x 10 reps
4. 32,5kg x 8 reps

Reversed Dumbbell Flyes:
1. 7kg x 15 reps
2. 8kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Machine Reversed Flyes:
1. 10kg x 10 reps
2. 15kg x 10 reps
3. 20kg x 10 reps
4. 25kg x 8 reps
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