Back, Rear Delts & Delts

Supersets Pullup & Barbell Row:
1. 10 reps & 40kg x 10 reps
2. 10 reps & 45kg x 10 reps
3. 10 reps & 50kg x 10 reps
4. 8 reps & 60kg (132lbs) xb8 reps

T-bar Row:
1. 30kg x 15 reps
2. 40kg x 15 reps
3. 50kg x 10 reps
4. 60kg (132lbs) x 8 reps

Iso-lat3ral High Row:
1. 50kg x 20 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg (242lbs) x 6 reps

Dumbbell Pullover:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 30kg (66lbs) x 10 reps
4. 30kg x 8 reps

Dumbbell Row:
1. 15kg x 15 reps
2. 17,5kg x 15 reps
3. 20kg x 10 reps
4. 22,5kg (49lbs) x 8 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Machine Reversed Flyes:
1. 15kg x 10 reps
2. 15kg x 10 reps
3. 20kg (44lbs) x 10 reps
4. 20kg x 10 reps

Reversed Peckdeck Flyes:
1. 25kg x 15 reps
2. 32kg x 15 reps
3. 40kg x 10 reps
4. 47kg (103lbs) x 8 reps

20 minutes of steady state cardio.
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