Straight arm reverse grip cable pull down
20kg x 12 reps x 4 sets
Seated reverse grip wide cable pulldown
33kg x 15 reps x 2 sets
40kg x 12 reps x 2 sets
Reverse grip wide barbell row
20kg x 12 reps x 2 sets
30kg x 10 reps x 2 sets
40kg x 6 reps x 2 sets
Racked deadlift
50kg x 15 reps x 1 set
80kg x 10 reps x 3 sets
Seated cable row
33kg x 15 reps x 2 sets
40kg x 12 reps x 2 sets
Rear deltoid flye
26kg x 12 x 4 sets
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