Back, Biceps, Posterior Delts & Cardio
Iso-lateral High Row:
1.40kg x 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 100kg (220lbs) x 8 reps
Iso-lateral Suppinated Front Pulldown:
1. 40kg 20 reps
2. 60kg x 15 reps
3. 80kg x 10 reps
4. 90kg (198lbs) x 6 reps
Lat Pulldown:
1. 42,5kg x 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps
Iso-lateral Low Row:
1. 40kgbx 20 reps
2. 50kg x 15 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps
MTS High Row:
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg (154lbs) x 8 reps
4. 70kg x 6 reps
Preacher Curls Machine:
1. 20kg x 20 reps
2. 25kg x 15 reps
3. 32kg (70lbs) x 8 reps
4. 32kg x 8 reps
Reversed Peckdeck Flyes:
1. 32kg x 20 reps
2. 32kg x 20 reps
3. 40kg x 15 reps
4. 40kg x 10 reps
5. 47kg (103lbs) x 8 reps
6. 47kg x 6 reps
7. 40kg x 8 reps
8. 32kg x 8 reps
Uphill Treadmill:
35 minutes
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