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ULTIMATE TRAINING DAY

new Workouts uploaded daily
Tues-Sat 10am central

ULTIMATE TRAINING DAY No.12 - BACK

6/27/2018

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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

HOWS THE WORKOUTS GOING!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub #teamNN #UltimateTrainingDay


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    Welcome to The Ultimate Training Day Challenge! 

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  • Home
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  • NATTY NATION ATHLETIC CLUB
  • Fit Creator
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links