ULTIMATE TRAINING DAY No.12 - BACK

MUSCLE GROUP:  BACK

SEASON 2:  UTD No.12 - BACK
EXERCISES x 10

EXERCISE 1
LAT PULL DOWN MACHINE (SINGLE ARMS TO DOUBLE ARM) SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 12/12.  10/10.  8/8.  (FIRST SET IN SINGLE ARM, SECOND SET IS BOTH ARMS)
• REST x NONE

EXERCISE 2
STANDING DB BACK EXTENSIONS WITH DROP SET

• SETS x 3
• REPS x 12/12.  10/10.  8/8.
• REST x 90 SEC

EXERCISE 3
CABLE LAT PULL DOWN (WIDE GRIP) WITH DROP SET X3  SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 10/10/10
• REST x NONE

EXERCISE 4
KNEELING STRAIGHT ARM ROPE PUSH DOWNS (KNEEL DOWN, USE ROPE ATTACHMENT AND PROCEED TO DO STRAIGHT ARM PUSH DOWNS TOWARDS THE FLOOR)

• SETS x 3
• REPS x 20
• REST x 90 SEC

EXERCISE 5
STANDING CABLE ROW SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 20.  10 (DO THE 10 SET AFTER EXERCISE 6)
• REST x none

EXERCISE 6
BARBELL BENT OVER ROW SUPER SET WITH EXERCISE *5

• SETS x 3
• REPS x 20. 10 (DO THE 10 SET AFTER EXERCISE 5 FOR A SECOND TIME)
• REST x 120 SEC

EXERCISE 7
DEAD LIFTS WITH DROP SET X 3 THEN SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 5/5/5.  4/4/4.  3/3/3.
• REST x NONE

EXERCISE 8
STANDING BARBELL BENT OVER ROW (USE THE FINISHING WEIGHT OF YOUR DEAD LIFT DROP SET)

• SETS x 3
• REPS x 20
• REST x 120 SEC

EXERCISE 9
HAMMER STRENGTH PLATE LOADED LAT PULL DOWN WITH DROP SET THEN SUPER SET WITH EXERCISE 10

• SETS x 3
• REPS x 12 EACH ARM THEN  12 DOUBLE ARMS
• REST x none

EXERCISE 10
SEATED ROW MACHINE

• SETS x 3
• REPS x 20 (2 SEC CONTRACTION EVERY REP,  KEEP THE WEIGHT LIGHT)
• REST x 90 SEC

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