Non-PT #34 (Back & Side/Rear Delts)

Assisted pullup

40kg x 12 reps x 5 sets

           

Seated wide 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

45lbs and 35lbs x 10 reps each x 3 sets

Smith machine barbell row

40kg x 12 reps x 4 sets

Seated cable row

47kg x 15 reps x 4 sets

Superset seated military press, barbell upright row and lateral raise

30kg, 30kg and 17.5lbs x 12 reps each x 3 sets

Standing single arm cable rear delts extension

5kg x 15 reps x 4 sets