Wide grip pull ups 10 reps 10.sets Assisted with purple band after set 3 Standing elongated row + standing short row 4 sets 10 reps each 55 kg Bent over row + single arm.pull down 40 kg 10 reps +15kg 10 reps each arm. 50 kg 10 reps + 15kg 15 reps 55kg 10.reps + 20 kg 10.reps 60.kg 10.reps + 20 kg 8 reps Single arm row 38kg 4 sets 15 reps Posterior fly + lat pull down 10 kg 15 reps + 75 kg 10.reps 4 sets
top of page
bottom of page