ULTIMATE TRAINING DAY No.52 - Back

MUSCLE GROUP:  Back

UTD No.52 - Back
Exercises x 10

EXERCISE 1
Pull ups (wide grip) super set with exercise 2

• SETS x 3
• REPS x 16.14.12
• REST x none

EXERCISE 2
Single Arm Cable Row super set with exercise 3

• SETS x 3
• REPS x 12.10.8 each arm
• REST x 60 sec

EXERCISE 3
Pull ups (close grip) super set with exercise 4

• SETS x 3
• REPS x 16.14.12
• REST x none

EXERCISE 4
Single Arm Cable Row

• SETS x 3
• REPS x 12.10.8 each arm
• REST x 120 sec

EXERCISE 5
Seated Wide Grip Lat Pull Down (wide grip) with drop set super set with exercise 6

• SETS x 3
• REPS x 12/20 (2 sec contraction every 2 reps on drop set)
• REST x none

EXERCISE 6
Straight Bar Cable Push downs

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

EXERCISE 7
Lat Pull Down (wide grip) with drop set super set with exercise 8

• SETS x 3
• REPS x 12/12.10/10.8/8
• REST x none

EXERCISE 8
Seated Cable Row

• SETS x 3
• REPS x 20.15.10
• REST x 90 sec

EXERCISE 9
Hammer Strength Row Machine with drop set x3 (single arm) super set with exercise 10

• SETS x 3
• REPS x 5.5.5
• REST x none

EXERCISE 10
Hyper extensions

• SETS x 3
• REPS x 30
• REST x 90 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!

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub #teamNN #UltimateTrainingDay