Had to drag myself through it, but the suffering is done!
Back & Deltoids
Pull ups:
4 x 10 reps
Reversed grip Pull ups:
4 x 10 reps
Barbell Row:
1. 40kg x 10 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps
T-bar Row:
1. 35kg x 10 reps
2. 40kg x 10 reps
3. 45kg x 10 reps
4. 55kg (121lbs) x 8 reps
(Shrug)Machine Hack Row:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps
Lat Pulldown:
1. 40kg x 15 reps
2. 47kg x 15 reps
3. 55kg x 10 reps
4. 62kg (136lbs) x 8 reps
Machine Reversed Flyes:
1. 15kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 10 reps
Machine Laterals:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 10 reps
4. 40kg (88lbs) x 10 reps
Cable motion Overhead Presses:
1. 25kg x 20 reps
2. 30kg x 15 reps
3. 35kg x 12 reps
4. 40kg (88lbs) x 8 reps
Reversed Peckdeck Flyes:
1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 10 reps
4. 55kg (121lbs) x 10 reps
MTS Shoulder Press:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 10 reps
Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 10kg x 15 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 8 reps
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