ULTIMATE TRAINING DAY No.2 - Back

MUSCLE GROUP:  Back

EXERCISE 1
Weighted Wide Grip Pull ups super set with exercise 2

• SETS x 3
• REPS x 10
• REST x none

EXERCISE 2
Standing Cable Lat Pull down

• SETS x 3
• REPS x 20,15,10
• REST x 120 sec

EXERCISE 3
Wide Grip Lat Pull down

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 4
Machine Close Grip Lat Pull down - Alternate each arm then do double arms = 1 rep

• SETS x 3
• REPS x 12,10,8
• REST x 90 sec

EXERCISE 5
Seated Cable Low Row with drop set

• SETS 3
• REPS 16/20,14/16,12/12
• REST x 90 sec

EXERCISE 6
Single DB Standing Hyper Extension - Run the rack

• SETS x 15
• REPS x 10
• REST x none

EXERCISE 7
Standing Cable Row to chest with 2 sec squeeze super set with exercise 8

• SETS x 3
• REPS x 30,25,20
• REST x none

EXERCISE 8
Standing Straight Arm Pull downs

• SETS x 3
• REPS x 30,25,20
• REST x 30 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