Back, Rear Delts & Abs

Pullups:
10, 10, 10 & 8 reps

Barbell Row:
1. 60kg (tmistook it for 40kf) x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg  (176lbs) x 6 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

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps

Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 8kg x 10 reps
3. 9kg x 10 reps
4. 10kg (22lbs) x 10 reps

Reversed CablebCrossover:
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Cable Crunches:
1. 40kg x 10 reps
2. 42,5kg x 20 reps
3. 45kg x 15 reps
4. 47,5kg (104lbs) x 15 reps

MTS Crunches:
1. 45kg x 25 reps
2. 55kg x 20 reps
3.. 65kg x 20 reps
4. 75kg (165lbs) x 15 reps
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