Back, Biceps & Cardio

Pronated Pullups:
10, 10, 10 & 8 reps

Supinated Pullups:
10, 8, 8 & 6 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 10 reps
3. 60kg x 8 reps
4. 70kg (154lbs) x 6 reps

Incline Lying Dumbbell Row:
1. 15kg x 15 reps
2. 17,5kg x 14 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 10 reps

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 14 reps
3. 47kg x 12 reps
4. 61kg (134lbs) x 8 reps

Iso-lateral High Row:
1. 60kg x 15 reps
2. 80kg x 10 reps
3. 100kg (220lbs) x 6 reps
4. 100kg x 6 reps
5. 60kg (132lbs) x 15 reps

DRAX Biceps Curls:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg (88lbs) x 8 squeezes

Uphill Cardio:
25 minutes
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