Back & Posterior Delts
T-bar Row:
1. 40kg x 15 reps
2. 40kg x 15 reps
3. 55kg (121lbs) x 10 reps
4. 70kg (154lbs) x 8 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps
Semi Wide Cable Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg (154lbs) x 10 reps
4. 80kg (176lbs) x 8 reps
Iso-lateral Low Row:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg (154lbs) x 10 reps
MTS High Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps
Lat Pulldown:
1. 47kg x 15 reps
2. 55kg x 12 reps
3. 62kg x 10 reps
4. 70kg (154lbs) x 6 reps
Reversed Peckdeck Flyes:
1. 32kgbx 15 reps
2. 40kg x 12 reps
3. 47kg (103lbs) x 10 reps
4. 55kg (121lbs) x 8 reps
Machine Reveesed Flyes:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 25kg (55lbs) x 10 reps
4. 25kg x 10 reps
Bodyweight Hyper Extensions:
4 x 10 reps
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