Back & Biceps

Pullups:
10, 10, 8 & 6 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

Bend Over Dumbbell Row:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 10 reps

Lat Pulldown:
1. 42,5kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 6 reps

Cable Low Row:
1 25kg x 15 reps
2. 28,75kg x 12 reps
3. 32,5kg x 12 reps
4. 36,25kg (79lbs) x 8 reps

MTS High Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 7 reps

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