Back & Posterior Delts
Pullups:
4 x 10 reps
Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps
Iso-lateral High Row:
1. 50kg x 20 reps
2. 70kg x 18 reps
3. 90kg x 10 reps
4. 110kg (242lbs) x 6 reps
Narrow Grip Cable Row:
1. 42,5kg x 15 reps
2. 60kg x 10 reps
3. 80kg (176lbs) x 8 reps
4. 100kg (220lbs) x 6 reps
Supinated Grip Iso-lateral Front Pulldown:
1. 40kg x 20 reps
2. 50kg x 18 reps
3. 60kg x 15 reps
4. 80kg (176lbs) x 8 reps
Lat Pulldown:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 8 reps
4. 80kg (176lbs) x 6 reps
Reversed Peckdeck Flyes:
1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg (121lbs) x 8 reps
Dumbbell Reversed Flyes:
1. 7,5kg x 15 reps
2. 10kg x 12 reps
3. 12,5kg x 10 reps
4. 15kg (33lbs) x 8 reps
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