sergeant, Dutch Back & Posterior Delts
Power grip Pullup:
15, 10, 10 & 10 repsLat Pulldown:
- 50kg x 15 reps
- 60kg x 10 reps
- 70kg x 8 reps
- 80kg (176lbs) x 6 reps
MTS High Row:
- 40kg x 20 reps
- 60kg x 15 reps
- 89kg x 8 reps
- 90kg (198lbs) x 6 reps
Barbell Row:
- 40kg x 15 reps
- 50kg x 12 reps
- 70kg x 8 reps
- 80kg (176lbs) x 6 reps
Duo Lat Pulldown:
- 33kg x 15 reps
- 40kg x 15 reps
- 47kg x 12 reps
- 54kg (119lbs) x 10 reps
Duo Cable Row (emphasis on a prolonged squeeze):
- 26kg x 15 reps
- 33kg x 12 reps
- 40kg x 9 reps
- 47kg (103lbs) x 9 reps
Alternating L/R Reversed Cable Flyes:
- 2,5kg x 10 reps
- 2,5kg x 15 reps
- 5kg (11lbs) x 10 reps
- 7,5kg (16lbs) x 8 reps
Machine Reversed Flyes:
- 15kg x 12 reps
- 17,5kg x 12 reps
- 20kg x 10 reps
- 22,5kg (49lbs) x 8 reps
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