Maintenance Day 72 - Back

27. 9. 2026 1. Exercise: Wide grip lat pulldown 1. set - 9 x plate 18 2. set - 7 x plate 19 3. set - 7 x plate 20 4. set - 6 x plate 20 2. Exercise: Narrow grip seated cable row 1. set - 10 x plate 15 2. set - 9 x plate 15 3. Exercise: Pullover 1. set - 17 x 55 kg 4. Exercise: Chest supported wide grip row Machine 1 1. set - 8 x 36,75 kg Machine 2 2. set - 8 x plate 20 3. set - 8 x plate 20 + 10 kg 4. set - 7 x plate 20 + 15 kg 5. Exercise: Hyperextension 1. set - 12 x 45 kg 2. set - 10 x 55 kg + drop set 6. Exercise: Incline chest supported dumbbell shrug 1. set - 15 x 40 kg 2. set - 15 x 40 kg Cardio - 30 min treadmill