ULTIMATE TRAINING DAY No.17 - Back

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!

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