ULTIMATE TRAINING DAY No.37 - Back

MUSCLE GROUP: Back

UTD No.37 - Back

EXERCISE 1
Lat Pull down Machine (wide grip) with drop set to single arm then super set with exercise 2

• SETS x 3
• REPS x 12/20,10/20,8/20
• REST x none

EXERCISE 2
Cable Push Downs (Use a single handle attachment placing hands on outside pushing downwards.)

• SETS x 3
• REPS x 30
• REST x 60 sec

EXERCISE 3
Single Arm Cable Lat Pull Downs (close grip, face machine arm extended with elbow in front of torso, pull elbow towards hip) super set with exercise 4

• SETS x 3
• REPS x 12,10,8 each arm
• REST x none

EXERCISE 4
Cable Lat Pull Downs Wide Grip (have pulleys set above you, x the cables grabbing the right one with your left hand and left one with your right hand.  Pull to your sternum)

• SETS x 3
• REPS x 20
• REST x 60 sec

EXERCISE 5
Wide Grip Banded Pull Ups super set with exercise 6

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 6
Leaning TRX Inverted Rows (while standing lean back holding TRX Bands and pull the handles to your sternum like a row)

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

EXERCISE 7
Standing Cable Row with drop set 

• SETS x 6
• REPS x 20/20 (first 20 row towards hips, second 20 row towards your chest.)
• REST x none

EXERCISE 8
Dead lifts super set with exercise 9

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

EXERCISE 9
Weighted Hyper Extensions with Rows (do 5 extensions to 5 rows on hyper extension machine, repeat til you do 20 of each.  That's 1 set.)

• SETS x 7
• REPS x 20
• REST x 120 sec
  

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