ULTIMATE TRAINING DAY No.17 - BACK

MUSCLE GROUP:  BACK

SEASON 2:  UTD No.17 - BACK
EXERCISES x 8

EXERCISE 1
LAT PULL DOWN WITH DROP SET (FIRST SET WIDE GRIP, DROP SET UNDERHAND)

• SETS x 4
  
• REPS x 12/12.  10/10.  8/8.  (LAST SET IS TRIPLE DROP SET) 20.15.10
  
• REST x NONE

EXERCISE 2
PULL UPS SUPER SET WITH EXERCISE 3 (ALTERNATE BETWEEN EXERCISES 2 +3 PAIRING REPS A, B  IN ROW WITHOUT REST = 1 SET)

• SETS x 4
  
• REPS x A.10, B.10
  
• REST x NONE

EXERCISE 3
STANDING CABLE ROW SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x A.10, B.20
  
• REST x NONE

EXERCISE 4
WIDE GRIP LAT PULL DOWN WITH DROP SET (GO REALLY WIDE GRIP ON DROP SET)

• SETS x 3
• REPS x 12/24.  10/20.  8/16.
  
• REST x 90 SEC

EXERCISE 5
SEATED CABLE ROW DROP SET TO SINGLE ARM CABLE ROW

• SETS x 3
• REPS x 12/12.  10/10.  8/8.  *DROP SET IS EACH ARM
  
• REST x NONE
  

EXERCISE 6
SEATED MACHINE ROW WITH DROP SET (2 SEC CONTRACTIONS ON DROP SET) SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 12/20.  10/20.  8/20
  
• REST x NONE

EXERCISE 7
BANDED PULL DOWNS (ATTACH BAND ABOVE HEAD AND PROCEED TO DO PULL DOWNS TOWARDS HIPS)

• SETS x 3
  
• REPS x 30
  
• REST x 120 SEC
  

EXERCISE 8
WEIGHTED HYPER EXTENSIONS DROP SET X 4

• SETS x 3
• REPS x 5/5/5/15 LAST REPS IN THIS SEQUENCE ARE BODY WEIGHT
  
• REST x 90 SEC
  

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