Non-PT #20 (Back and Rear Delts)

Assisted pullup

45kg x 12 reps x 3 sets

           

Reverse grip assisted pullup

45kg x 10 reps x 3 sets

Racked deadlift

50kg x 15 reps x 1 set

80kg x 10 reps x 4 sets

Barbell row

50kg x 10 reps x 3 sets

Machine low row

20kg per side x 15 reps x 4 sets 

Bendover single arm cable lateral raise
2.5kg x 10 reps each side x 5 sets