Sunday 14 April 2013

PT #4 (Back & Rear Delts)


Straight arm reverse grip cable pull down 
15k x 15 reps x 1 set
20kg x 15 reps x 1 set

25k x 12 reps x 2 sets
15k x 15 reps x 1 set


Close grip barbell row
30kg x 12 reps x 3 sets 


Seated rope row
33kg x 15 reps x 1 set
40kg x 12 reps x 1 set
47kg x 10 reps x 1 set
57k x 6 reps x 1 set 


Machine high row (half/pulse) 
30kg each side x 12 reps x 4 sets 

Machine low row (half/pulse)
40kg x 15 reps x 4 sets 


Superser rear deltoid flye with reverse grip high row (half/pulse)
33kg and 26kg, 10 reps x 20 reps x 4 sets


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