W1/D5 Back x Rear Delt

SESSION I | fasted cardio 20 minutes [heart rate at 120bpm - 140bpm] SESSION II | BACK & REAR DELT Warmup - pullups | 10, 10, 10, 10 - Barbell Bent Over Row | 12, 12, 10, 10 - One Arm Lat Pulldown | 12, 12, 10, 10 - One Arm Dumbbell Row | 10, 10, 10, 10 - Straight Arm Lat Pulldown | 15, 15, 12, 12 - Back Extension | 15, 15, 12, 12 - High Bar Cable Row | 12, 12, 10, 10 - Reverse Pec Dec | 15, 15, 12, 12 - Barbell Upright Row | 12, 12, 12 Ab Circuit [4 rounds - 90 seconds) - Crunch | 20 reps - Knee Down Push Up | 10 reps