#bodybuilding — Public Fediverse posts

Back, Posterior Delts, Cardio & Biceps

Pullups & Resistance Band Rotator Cuf Abduction:
4 supersets of 10 reps

Resistance Band Facepull & Barbell Row:
1. 10 pulls & 15 reps with a 40kg barbell
2. 10 pulls & 12 reps with a 50kg barbell
3. 10 pulls & 10 reps with a 60kg barbell
4. 10 pulls & 8 reps with a 70kg (154lbs) barbell

Lat Pulldown & Reverse Dumbbell Flyes:
1. 42,5kg x 20 & 5kg (11lbs) x 20
2. 50kg x 15 & 5kg x 15
3. 60kg x 12 & 5kg x 12
4. 70kg (154lbs) x 8 & 5kg x 10

Cable Row:
1. 42,5kg x 12 reps
2. 50kg x 10 reps
3. 60kg x 10 reps
4. 70kg (154lbs) x 8 reps

DRAX (Romboids) Row:
1. 15kg x 15
2. 20kg x 15
3. 25kg x 12
32kg (71lbs) x 8 reps

Interval Cycling:
15 minutes

MTS Iso-lateral Biceps Curls:
1. 10kg x 15
2. 15kg x 12
3. 20kg (44lbs) x 8

Dumbbell Concentration Curls:
1. 5kg x 15
2. 7,5kg x 15
3. 10kg (22lbs) x 10 reps
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