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ULTIMATE TRAINING DAY

new Workouts uploaded daily
Tues-Sat 10am central

ULTIMATE TRAINING DAY No.17 - Back

2/28/2018

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Picture
MUSCLE GROUP:  Back
EXERCISE 1
Wide Grip Pull ups with drop set x9
  • SETS x 3
  • REPS x 10,8,6,4,2,4,6,8,10 (Start wide grip when you hit rep 2 go back up to 10 close grip)
  • REST x 30 sec

EXERCISE 2
Wide Grip Lat Pull downs
  • SETS x 3
  • REPS x 10
  • REST x 30 sec

EXERCISE 3
Close Grip Lat Pull downs
  • SETS x 3
  • REPS x 10
  • REST x 30 sec

EXERCISE 4
 Rope Lat Pull Downs (use rope for attachment)
  • SETS x 3
  • REPS x 10 (with 2 sec holds at bottom)
  • REST x 30 sec

EXERCISE 5
Laying DB Pullovers super set with exercise 6
  • SETS x 3
  • REPS x 16,14,12
  • REST x none

EXERCISE 6
Single Arm Cable Push downs
  • SETS x 3
  • REPS x 15 each side
  • REST x 60 sec

EXERCISE 7
Standing Bent Over Cable Rows
  • SETS x 7
  • REPS x 12 (half the sets to waist, half the sets to chest)
  • REST x 15 sec

EXERCISE 8
Single DB Back Extension super set with exercise 9
  • SETS x 3
  • REPS x 15
  • REST x none

EXERCISE 9
Hyper extensions
  • SETS x 3
  • REPS x 20
  • REST x 60 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!

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub #teamNN #ultimatetrainingday

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    HOW IT WORKS

    Welcome to The Ultimate Training Day Challenge! 

    This is where you will find my actual workouts uploaded daily Tues-Sat 10 am central time.

    The workouts will remain active on the site for ONE week before being replaced by NEW routines.  If you like a routine be sure to screen shot it so you can save it to your favorites and use at a later date!

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  • Home
  • LOG IN
  • 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