sergeant, Dutch 
Back & Posterior Delts
Pullups:
4 x 10 repsIso-lateral Front Pulldown:
- 50kg x 20 reps
- 60kg x 15 reps
- 70kg x 12 reps
- 80kg x(176Lbs) 8 reps
Lat Pulldown:
- 42,5kg x 15 reps
- 50kg x 15 reps
- 60kg x 10 reps
- 70kg (154Lbs) x 8 reps
Cable Row:
- 42,5kg x 15 reps
- 50kg x 12 reps
- 60kg x 10 reps
- 70kg (154Lbs) x 8 reps
Iso-Lateral High Row:
- 50kg x 20 reps
- 70kg x 15 reps
- 80kg (176Lbs) x 10 reps
- 90kg (198Lbs) x 8 reps
Overhead Resistance Band Pulldown:
4 x 10 squeezesResistance Band Facepull:
4 x 10 repsBend Over Barbell Facepull:
- 15kg x 20 reps
- 20kg x 15 reps
- 25kg (55Lbs) x 15 reps
- 30kg (66lbs) x 12 reps
Reversed Dumbbell Flyes:
- 7kg x 15 reps
- 8kg x 12 reps
- 9kg x 10 reps
- 10kg (22lbs) x 10 reps
#blog #bodybuilding #fitness
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