ULTIMATE TRAINING DAY No.27 - Back

MUSCLE GROUP: Back

UTD No. 27 - Back

EXERCISE 1
Pull Ups (3 variations in a row.  Wide Grip, Rope attachment, Close Grip) super set with exercise 2

• SETS x 3
• REPS x 15 (5 of each variation without rest)
• REST x none

EXERCISE 2
Straight Bar Push downs

• SETS x 3
• REPS x 20
• REST x 90 sec

EXERCISE 3
Single Arm Kneeling Lat Pull down

• SETS x 3
• REPS x 12 each side
• REST x none

EXERCISE 4
Land Mine Vbar Row with drop set x4 super set with exercise 5

• SETS x 3
• REPS x 10/10/10/10, 8/8/8/8,6/6/6/6,4,4,4,4
• REST x none

EXERCISE 5
Bent Over Plate Rows (hold a 25-45 lbs plate, bend over and row to waist.  2 sec hold on every two reps)

• SETS x 3
• REPS x 1 min
  
• REST x 120 sec

EXERCISE 6
DB Dead lifts (Run the rack.  Start at a high weight, and drop 20 lbs each set with no rest until you run the rack of DBs)

• SETS x 6
  
• REPS x 10
  
• REST x none
  

EXERCISE 7
Hyper Extensions

• SETS x 4
  
• REPS x 30
  
• REST x none

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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