Back & Posterior Delts

Pullups:
4 x 8 reps

Barbell Row:
1. 40kg x 15 reps
2. 50kg x 12 reps
3. 60kg 10 reps
4. 70kg (154lbs) x 6 reps

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

Supine Overhead Pulldown:
1. 35kg x 15 reps
2. 42,5kg x 12 reps
3. 50kg x 10 reps
4. 60kg (132lbs) x 8 reps

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

Incline Lying Dumbbell Row:
1. 15kg x 10 reps
2. 17,5kg x 10 reps
3. 20kg (44lbs) x 8 reps
4. 20kg x 8 reps

Seated Reverse Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps

Reverse Cable Flyes:
1. 5kg x 20 reps
2. 5kg x 20 reps
3. 7,5kg x 15 reps
4. 10kg x 10 reps
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Cardio & Legs

Stationary Bike:
300 calories, 33 minutes

Leg Extensions:
1. 20kg x 20 reps
2. 35kg x 15 reps
3. 50kg x 10 reps
4. 65kg (143lbs) x 10 reps

Back Squat (formality):
1. BW x 20 reps
2. 20kg x 10 reps
3. 40kg x 10 reps
4. 60kg x 10 reps
5. 80kg (176lbs) x 10 reps

Panatta Leg Press:
1. 50kg x 10 reps
2. 75kg x 10 reps
3. 100kg x 10 reps
4. 125kg x 10 reps
5. 150kg x 10 reps
6. 175kg (386lbs) x 10 reps
7. 200kg (440lbs) x 8 reps

Lying Leg Curls:
1. 20kg x 15 reps
2. 27,5kg x 10 reps
3. 35kg x 10 reps
4. 42,5kg x 10 reps

Seated Leg Curls:
1. 27,5 g x 15 reps
2. 42,5kg x 15 reps
3. 65kg x 10vreps
4. 80kg x 8 reps

Leg extensions:
1. 35kg x 10 reps
2. 50kg x 10 reps
3. 65kg (143lbs) x 10 reps
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Quick gift art for @BlurTheFur :3

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Shoulders, Calfs, Abs & Cardio

Overhead Dumbbell Presses:
1. 10kg x 40 reps
2. 15kg x 25 reps
3. 20kg x 10 reps
4.  22,5kg (50lbs) x 8 reps

Seated Dumbbell Laterals:
1. 7,5kg x 20 reps
2. 7,5kg x 20 reps
3. 10kg (22lbs) x 15 reps
4. 12,5kg (28lbs) x 10 reps

Seated Overhed Barbell Presses:
1. 30kg x 20 reps
2. 40kg x 15 reps
3. 50kg (110lbs) x 6 reps

Machine Laterals:
1. 25kg x 10 reps
2. 32kg x 10 reps
3. 39kg (86lbs) x 6 reps

Standing Calf Machine:
1. 35kg x 30 reps
2. 45kg x 30 reps
3. 55kg x 25 reps
4. 65kg x 25 reps
5. 75kg x 20 reps
6. 85kg x 20 reps
7. 95kg x 18 reps
8. 105kg (231lbs) x 16 reps

Seated Calf Machine:
1. 75kg (165lbs) x 15 reps
2. 60kg x 18 reps
3. 50kg x 20 reps
4. 45kg x 25 reps
5. 40kg x 30 reps
6. 35kg x 35 reps
7. 30kg x 40 reps
8. 25kg x 50 reps

Lying Hip Lift (extra 10kg or 22lbs):
40, 30, 30 & 30 reps

Cable Crunches:
1  32,5kg x 30 crunches
2. 32,5kg x 30 crunches
3. 36,25kg x 30 crunches
4. 36,25kg (80lbs)) x 30 crunches
5. 32,5kg x 30 crunches
6. 28,75kg x 30 reps

Oblique Static Crunches (machine):
1. 25kg L/R 30 seconds
2. 35kg L/R 25 seconds
3. 45kgL/R 20 seconds
4. 55kg (121lbs) L/R 15 seonds

2 x 30 minutes of walking
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