Sunday morning vibe.

Back, Rear Delts & Cardio

Rope Low Row:
1. 25kg x 15 reps
2. 30kg x 12 reps
3. 35kg x 10 reps
4. 40kg x 10 reps

Lying Rope Cable Pullover:
1. 20kg x 10 reps
2. 27,5kg x 10 reps
3. 27,5kg x 10 reps
4. 27,5kg x 8 reps

Wide Grip Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Supinated Grip Pullups:
10, 10, 8 & 6 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 8 reps

Lat Pulldown:
1. 40kg x 15 reps
2. 47kg x 12 reps
3. 55kg x 10 reps
4. 62kg x 6 reps

Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 12 reps
3. 40kg x 10 reps
4. 47kg x 8 reps

Reversed Machine Flyes:
1. 15kg x 10 reps
2. 20kg x 10 reps
3. 25kg x 8 & 8 reps

Romboid Cable Hrugs:
1. 42,5kg x 15 shrugs
2. 50kg x 15 shrugs
3. 60kg x 10 shrugs
4. 70kg x 8 reps
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