Sunday, 5 January 2014

PT #23 (Back & Rear Delts)

Straight arm pulldown
20kg x 20 reps x 4 sets

Seated wide reverse grip pull down
40kg x 10 reps x 4 sets

Smith machine reverse grip barbell row
30kg x 15 reps
40kg x 12 reps
50kg x 10 reps x 2 sets

Seated cable row
47kg x 12 reps
57kg x 10 reps
67kg x 8 reps x 2 sets

Machine single arm row
25kg x 10 reps each side x 4 sets

Superset machine rear delt flye and bendover lateral raise
40kg and 4 kg x 10 reps x 15 reps x 3 sets

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