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Full body
Back machines · 8
Lat Machine
Technogym · Lats, Rear delts
Stack 5–110 kg in 5 kg steps (+2.5 kg add-on)
Start 50kg × 10
Vertical Traction
Technogym · Lats, Biceps
Stack 5–110 kg in 5 kg steps (+2.5 kg add-on)
Start 45kg × 10
Low Row
Technogym · Mid back, Lats
Stack 5–110 kg in 5 kg steps (+2.5 kg add-on)
Start 45kg × 10
Pure Lat Machine
Technogym · Lats, Biceps
Plate-loaded — load both sides evenly
Start 45kg × 8
Pure Low Row
Technogym · Mid back, Lats
Plate-loaded — load both sides evenly
Start 45kg × 8
Iso-Lateral Row
Hammer Strength · Lats, Mid traps
Plate-loaded — load both sides evenly
Start 40kg × 10
Seated Row
Life Fitness · Mid back, Lats
Stack 5–110 kg in 5 kg steps (+2.5 kg add-on)
Start 45kg × 12
Lat Pulldown
Life Fitness · Lats, Biceps
Stack 5–110 kg in 5 kg steps (+2.5 kg add-on)
Start 50kg × 10
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