Back & Posterior Delts
Lat Pulldown:
1. 42,5kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 6 reps
Iso-lateral Low Row:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 15 reps
4. 90kg (198lbs) x 8 reps
Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 80kg (176lbs) x 10 reps
DRAX Seated Row:
1. 32kg x 20 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg (121lbs) x 10 reps
Iso-lateral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg (198lbs) x 10 reps
4. 110kg (242lbs) x 6 reps
Cable Row:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps
Lying Dumbbell Pullover:
1. 15kg x 20 reps
2. 20kg x 15 reps
3. 25kg (55lbs) x 10 reps
Bodyweight Hyper Extensions:
4 x 15 reps
Reversed Dumbbell Flyes:
1. 6kg x 15 reps
2. 7kg x 15 reps
3. 8kg x 15 reps
4. 9kg (19lbs) x 10 reps
Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 15 reps
4. 47kg (103lbs) x 10 reps
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