Back & Rear Delts
Lat Pulldown:
1. 40kg x 30 reps
2. 55kg x 20 reps
3. 70kg x 12 reps
4. 85kg (187lbs) x 7 reps
Iso-lateral Cable Row:
1. 26kg x 20 reps
2. 40kg x 15 reps
3. 54kg x 10 reps
4. 68kg (149lbs) x 8 reps
Overhead Pronated Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 12 reps
4. 61kg (134lbs) x 8 reps
Cable Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 8 reps
High Row:
1. 70kg x 15 reps
2. 90kg x 12 reps
3. 110kg x 10 reps
4. 120kg (264lbs) x 8 reps
Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps
Iso-lateral Front Pulldown:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps
Reversed Machine Flyes:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 10 reps
Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 6 reps
Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (97lbs) x 10 reps
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