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All weights in kgs/lbs

Warmup sets in itallics

Smith Machine Bent-Over Row
20/44x12
60/132x10
100/220x8
110/242x4

Smith Machine Shrugs
60/132x10
140/308x4
140/308x4

Seated Cable Row
100lbsx10
Stack (200lbs)x8
Stack + 5kgx6

Cable Pulldowns
60/132x10
105/231x9
120/264x4

ME Rack Pull (From knee height)
60/132x10
100/220x3
140/308x3
180/396x3
220/484x3
230/506x1
240/528x1
260/572xfail
250/550xfail

A pathetic machine workout followed up with some rack pulls that i impressed myself with and left my entire back sore as hell!