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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