Back, Posterior Delts & Cardio

Pullups:
14, 10, 8 & 6 reps

Lat Pulldown:
1. 50kg x 20 reps
2. 70kg x 10 reps
3. 90kg (198lbs) x 6 reps
4. 90kg x 6 reps

Cable Row:
1. 50kg x 15 reps
2. 60kg x 12 reps
3. 70kg x 10 reps
4. 80kg (176lbs) x 8 reps

High Row:
1. 50kg x 15 reps
2. 70kg x 12 reps
3. 90kg x 10 reps
4. 110kg (243lbs) x 6 reps

(shrug)Machine Hack Row:
1. 40kg 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. 25kg x 15 reps
3. 30kg x 10 reps
4 32,5kg (72lbs) x 8 reps

Reversed Dumbbell Flyes (seated):
1. 5kg x 30 reps
2. 7,5kg x 20 reps
3. 10kg (22lbs) 15 reps
4. 12,5kg (28lbs) x 10 reps

Reversed Cable Flyes (crossover):
1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Treadmill:
55 minutes, 475 calories.
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