**Ruben** @sergeant@qoto.org · 2024-06-11T13:55:51Z

Ruben @sergeant@qoto.org

Back & Rear Delts

Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 69kg x 10 reps
4. 70kg x 10 reps

Iso-lateral Low Row:
1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 12 reps
4. 80kg x 10 reps

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

Iso-lateral Front Pulldown:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 90kg x 7 reps

DRAX row:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4.b55kg x 8 reps

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

Machine Reversed Flyes:
1. 10kg x 15 reps
2. 12,5kg x 12 reps
3. 15kg x 10 reps
4. 20kg x 10 reps

Reversed Dumbbell Flyes:
1. 7kg x 15 reps
2. 8kg x 12 reps
3. 9kg x 10 reps
4. 10kg x 8 reps

Superman (lower backl:
L/R 4 x 10 reps