ULTIMATE TRAINING DAY No.47 - Back

MUSCLE GROUP: Back

UTD No.47 - Back
Exercises x 8

EXERCISE 1
Standing Cable Low Rows (towards hips) super set with exercise 2

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 2
Laying Cable Pull Overs (Lay on back with cables above head, perform pull over as you would with a DB) super set with exercise 3

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 3
Standing Cable High Row (towards chest)

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

EXERCISE 4
Lat Pull Down (close grip)

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

EXERCISE 5
Smith Machine Bent Over Row super set with exercise 6

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

EXERCISE 6
Banded Bent Over Row (attach band to something low, then wrap band around s-bar.  Row to waist with a 2 sec squeeze every 2 reps.)

• SETS x 2
• REPS x 1 min
• REST x 60 sec

EXERCISE 7
Lat Pull Down Machine with drop set (first set both arms, drop set single arm)

• SETS x 3
• REPS x 12/24,10/20,8/16
• REST x 120 sec

EXERCISE 8
Hyper Extension with drop set x3

• SETS x 3
• REPS x 10/10/10
• REST x 60 sec

HOWS THE WORKOUTS GOING!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

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