Playbook
Back & rear delts
- Fasted Cardio 30 minutes
- Pull-ups 4 x 10
- Barbell bent over row 4 x 12,12,10,10
- Lat pulldown 4x 12,12,10 10
- One arm cable row 4 x 10
- Straight arm pulldown 4 x 15,15,12,12
- Back extension 4 x 15,15,12,12
- High bar cable row 4 x 12,12,10,10
- Cable rope face pull 4 x 15,15,12,12
Ab Circuit:
- Crunch 4 x 20
- Knee-down push ups 4 x 10