Long ass training...

Back, Biceos & Posterior Delts

Pullups:
10, 10, 10 & 10 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 6 reps (154lbs)

Iso-latteral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg x 6 reps (242lbs)

Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg x 10 reps
5. 80kg x 6 reps (176lbs)

Duo Lat Pulldown:
1. 33kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4.. 54kg (119lbs) x 10 reps

Duo (Iso-lateral) Cable Row:
1. 33kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 54kg (119lbs) x 10 reps

Hyper Extensions:
4 x 10 reps

Glute Bridges / Hip Thrusts:
60kg - 4 x 10 reps (132lbs)

Barbell Spider Curls:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg x 10 reps
4. 25kg (55lbs) x 10 reps

Machine Reversed Flyes:
1. 15kg x 10 reps
2. 20kg x 10 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 8 reps

Reversed Peckdeck:
1. 32kg x 10 reps
2. 40kg x 10 reps
3. 47kg x 8 reps
4. 55kg (121lbs) x 8 reps

Stretching (Lower Back):
10 minutes
#blog #bodybuilding #fitness