Thursday, 16 May 2013

PT #7 (Back & Rear Delts)

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

Seated wide reverse grip pulldown
40kg x 15 reps
47kg x 12 reps
57kg x 8 reps x 2 sets

Machine reverse grip row
45kg x 15 sets x 3 sets

Cable T-bar row
21kg x 20 reps x 3 sets

Seated rope row and hyperextension
33kg and body weight x 10 reps each x 4 sets

Machine rear deltoid flye and bendover lateral raise
40kg and 4kg x 10 reps each x 4 sets

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