ULTIMATE TRAINING DAY No.12 - Back

MUSCLE GROUP:  Back

EXERCISE 1
Laying Incline Bench Lat Pull downs (face down on bench) super set with exercise 2

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 2
Laying Incline Bench Straight Arm Cable Push downs (seated on bench)

• SETS x 3
• REPS x 15
• REST x 60 sec

EXERCISE 3
Lat Pull down (half wide grip half close grip)

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 4
Lat Pull down Machine (alternate single arm, then do double arm = 1 rep)

• SETS x 3
• REPS x 10
• REST x 60 sec

EXERCISE 5
Standing Cable Row (half the sets to your waist, half the sets to your chest)

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 6
Single DB Hyper extensions super set with exercise 7

• SETS x 8
• REPS x 10
• REST x none

EXERCISE 7
Barbell Row

• SETS x 8
• REPS x 15
• REST x 15 sec
  

WANT A SHOUT OUT!  Do this workout and make a post.  Tag me @brockcunico in your post description on how it went.  Use tags below and I will feature you on my social media outlets!

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