Happy Monday folks!
Back & Posterior Delts.
MTS High Row:
1. 40kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 12 reps
4. 70kg x 10 reps
5. 80kg x 8 reps
6. 90kg (198lbs) x 6 reps
Iso-lateral Low Row:
1. 60kg x 12 reps
2. 80kg x 10 reps
3. 100kg x 6 reps
4. 100kg (220lbs) x 6 reps
Front Pulldown:
1. 50kg x 20 reps
2. 70kg x 12 reps
3. 80kg x 10 reps
4. 100kf (220lbs) x 6 reps
Semi Wide Cable Row:
1. 40kg x 15 reps
2. 54kg x 10 reps
3. 68kg (149lbs) x 8 reps
4. 68kg x 8 reps
Duo Lat Pulldown:
1. 40kg x 15 reps
2. 54kg x 12 reps
3. 61kg (134lbs) x 8 reps
4. 61kg x 8 reps
Bodyweight Hyper Extensions:
4 x 15 reps
Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 12 reps
4. 12,5kg x(27lbs) 10 reps
Reversed Peckdeck Flyes:
1. 32kg x 15 reps
2. 40kg x 12 reps
3. 47kg x 10 reps
4. 55kg (121lbs) x 8 reps
Stretching of the Lower Back:
10 minutes
#blog #bodybuilding #fitness
