sergeant, Dutch Diet is just as important as working out.
Back & Rear Delts
Supersets Pullup & Barbell Row:
- 15 reps & 40kg x 15 reps
- 10 reps & 50kg x 12 eeps
- 8 reps & 60kg x 10 reps
- 8 reps & 70kg x 6 reps
Supersets Lat Pulldown & Cable Row:
- 42,5kg x 20 reps & 42,5kg x 15 reps
- 50kg x 15 reps & 50kg x 12 reps
- 60kg x 12 reps & 60kg x 10 reps
- 70kg x 8 eeps & 70kg x 8 reps
Supersets Iso-lateral High Row & Iso-lateral Low Row:
- 40kg x 20 reps & 40kg x 15 reps
- 50kg x 15 reps & 50kg x 12 reps
- 60kg x 12 reps & 60kg x 10 reps
- 70kg x 10 reps & 70kg x 6 reps
Reversed Cable Crossover:
- 2,5kg x 40 reps
- 7,5kg x 25 reps
- 12,5kg x 15 reps
- 12,5kg x 10 reps
Machine Reversed Flye:
- 15kg x 15 reps
- 17,5kg x 12 reps
- 20kg x 10 reps
- 22,5kg x 8 reps
#blog #bodybuilding #fitness
Add comment