Lats & Rear Delts

Lat Pulldown:
1. 42,5kg x 30 reps
2. 60kg x 15 reps
3. 80kg (176lbs) x 15 reps
4. 100kg (220lbs) x 6 reps

Cable Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) 8 reps

Iso-Lateral Low Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 80kg x 10 reps
4. 90kg (198lbs) x 8 reps

Iso-lateral Front Pulldown:
1. 40kg x 15 reps
2. 60kg x 15 reps
3. 80kg x 12 reps
4. 90kg (198lbs) x 10 reps

Iso-lateral High Row:
1. 40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 12 reps
4. 100kg (220lbs) x 8 reps

Duo (Iso-lateral) Lat Pulldown:
1. 26kg x 25 reps
2. 40kg x 15 reps
3. 47kg x 10 reps
4. 54kg (119lbs) x 10 reps

Reversed Peckdeck Flyes:
1. 25kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 47kg (103lbs) x 10 reps

Reversed Machine Flyes:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 10 reps
4. 30kg x 10 reps
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