sergeant, 1 month ago Dutch

Diet is just as important as working out.

Back & Rear Delts

Supersets Pullup & Barbell Row:

1. 15 reps & 40kg x 15 reps
2. 10 reps & 50kg x 12 eeps
3. 8 reps & 60kg x 10 reps
4. 8 reps & 70kg x 6 reps

Supersets Lat Pulldown & Cable Row:

1. 42,5kg x 20 reps & 42,5kg x 15 reps
2. 50kg x 15 reps & 50kg x 12 reps
3. 60kg x 12 reps & 60kg x 10 reps
4. 70kg x 8 eeps & 70kg x 8 reps

Supersets Iso-lateral High Row & Iso-lateral Low Row:

1. 40kg x 20 reps & 40kg x 15 reps
2. 50kg x 15 reps & 50kg x 12 reps
3. 60kg x 12 reps & 60kg x 10 reps
4. 70kg x 10 reps & 70kg x 6 reps

Reversed Cable Crossover:

1. 2,5kg x 40 reps
2. 7,5kg x 25 reps
3. 12,5kg x 15 reps
4. 12,5kg x 10 reps

Machine Reversed Flye:

1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 10 reps
4. 22,5kg x 8 reps
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