Back day

Lat Pulldown:
1. 40kg x 20 reps
2. 55kg x 15 reps
3. 62kg x 12 reps
4. 70kg x 8 reps
5. 79kg  (174lbs) x 8 reps
6. 85kg (187lbs) x 6 reps
7. 85kg x 6 reps
8. 85kg x 6 reps

Closed Grip Overhead Pulldown:
1. 40kg x 20 reps
2. 47kg x 15 reps
3. 55kg x 12 reps
4. 62kg (136lbs) x 10 reps
5. 70kg (174lbs) x 7 reps
6. 70kg x 6 reps
7. 70kg x 6 reps
8. 62kg x 8 reps

Iso-lateral High Row:
1. 40kg x 25 reps
2. 50kg x 20 reps
3. 60kg x 20 reps
4. 70kg x 15 reps
5. 80kg x 12 reps
6. 90kg x 10 reps
7. 100kg (220lbs) x 8 reps
8. 100kg x 8 reps
9. 110kg (242lbs) x 6 reps

Dumbbell Pullover:
1. 20kg x 20 reps
2. 22,5kg x 15 reps
3. 25kg x 12 reps
4. 30kg (66lbs) x 10 reps

Hip Thrusts:
1. 50kg x 10 reps
2. 60kg x 10 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 8 reps

Stretching Lower Back:
10 minutes
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