Wednesday 6 November 2013

Non-PT #27 (Back & Side/Rear Delts)

Straight arm pulldown
20kg x 20 reps x 3 sets 


Assisted pullup
45kg x 12 reps x 4 sets
           
Seated close grip pulldown
40kg x 15 reps x 2 sets
47kg x 12 reps x 2 sets
57kg x 8 reps x 2 sets

Dropset single arm dumbbell row
40lbs and 35lbs x 10 reps each x 4 sets

Seated dual pulley row
20kg x 12 reps x 4 sets

Standing upright row
30kg x 15 reps x 3 sets

Standing single arm cable rear delts extension
5kg x 15 reps x 4 sets


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