sergeant, 14 days ago Dutch

Back & Posterior Delts

Duo Lat Pulldown:

1. 40kg x 20 reps
2. 47kg x 15 reps
3. 54kg x 12 reps
4. 61kg x 10 reps
5. 68kg x 8 reps
6. 75kg x 6 reps (165lbs)

LF Row:

1. 35kg x 12 reps
2. 45kg x 10 reps
3. 55kg x 10 reps
4. 65kg x 6 reps (143lbs)

Iso-lateral High Row:

1. 50kg x 18 reps
2. 70kg x 15 reps
3. 90kg x 10 reps
4. 110kg x 6 reps(242lbs)

Iso-lateral Low Row:

1. 50kg x 15 reps
2. 60kg x 15 reps
3. 70kg x 10 reps
4. 80kg x 8 reps (176lbs)

Reversed Overhead Pulldown:

1. 32kg x 15 reps
2. 40kg x 15 reps
3. 47kg x 12 reps
4. 55kg x 10 reps
5. 62kg x 6 reps (136lbs)

Flat Bench Dumbbell Pullover:

1. 20kg x 15 reps
2. 22,5kg x 12 reps
3. 25kg x 10 reps
4. 27,5kg (60lbs) x 6 reps

Seated Reversed Dumbbell Flyes:

1. 5kg x 20 reps
2. 7,5kg x 15 reps
3. 10kg (22lbs) x 10 reps
4. 10kg x 10 reps

Reversed Cable Crossover:

1. 5kgbx 15 reps
2. 5kg x 15 reps
3. 7,5kg x 10 reps
4. 10kg (22lbs) x 10 reps

10 minutes stretching of the lower back and foam rolling of the sacroiliant joint.
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