Back & Cardio

Iso-lateral High Row:
1. 40kg x 20 reps
2. 60kg x 20 reps
3. 90kg x 15 reps
4. 110kg (242lbs) x 10 reps

Bend over Row (Shrug machine Hack):
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

Iso-lateral Front supinated Pulldown:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

Rope Low Row:
1. 25kg x 15 reps
2. 28,75kg x 14 reps
3. 32,5kg x 12 reps
4. 36,25kg (79lbs) x 10 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 8 reps
4. 70kg (154lbs) x 6 reps

DRAX Row:
1. 25kg x 20 reps
2. 32kg x 15 reps
3. 40kg x 12 reps
4. 47kg (103lbs) x 8 reps

Uohill Cardio:
30 minutes
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