Non-PT #15 (Back, Rear Delts & Arms)

Standing straight arm rope row
15kg x 15 reps x 1 set
20kg x 10 reps x 1 set
25kg x 6 reps x 2 sets

Seated wide reverse grip pulldown

40kg x 15 reps x 1 set
47kg x 12 reps x 1 set
57kg x 8 reps x 2 sets

Machine reverse grip row

45kg x 15 sets x 4 sets

Barbell row superset with single arm row

40kg and 16kg x 10 reps and 12 reps x 3 sets

Machine lower back extension

80kg x 12 reps x 4 sets

Machine rear deltoid flye and bendover lateral raise

40kg and 4kg x 10 reps each x 4 sets

EZ barbell curl & French press (focus on negatives)  

20kg & 20kg x 12 reps and 15 reps x 4 sets