Follow

Back & Cardio

Pullups:
15, 12, 10 & 8 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 Front Pulldown (supinated:
1. 40kg x 15 reps
2. 50kg x 15 reps
3. 60kg x12 reps
4. 70kg (154lbs) x 10 reps

Wide grip Cable Row:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

Lat Pulldown:
1. 42,5kg x 15 reps
2. 50kg x 12 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 6 reps

Lying Dumbbell Pullover:
1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 30kg (66lbs) x 8 reps

Uphill Cardio:
25 minutes

Sign in to participate in the conversation
Qoto Mastodon

QOTO: Question Others to Teach Ourselves
An inclusive, Academic Freedom, instance
All cultures welcome.
Hate speech and harassment strictly forbidden.