Back, Biceps & Cardio

Pullups:
15, 10, 10 & 8 reps

Dumbbell Rows:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 14 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 54kg (119lbs) x 10 reps

Dumbbell Pullover:
1. 20kg x 15 reps
2. 25kg x 10 reps
3. 30kg (66lbs) x 10 reps
4. 30kg x 8 reps

Incline seated Wide Dumbbell Curls:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Hyper Extensions:
4 x 10 reps

Uphill Cardio:
30 minutes
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