ULTIMATE TRAINING DAY No.62 - Back

MUSCLE GROUP:  Back

UTD No.62 - Back
Exercises x 9

EXERCISE 1
Pull Ups (wide) super set with exercise 2

• SETS x 4
• REPS x 10
• REST x none

EXERCISE 2
Lat Pull Down Machine (wide)

• SETS x 4
• REPS x 20.15.10.5
• REST x 90 sec

EXERCISE 3
Pull Ups (close) super set with exercise 4

• SETS x 4
• REPS x 10
• REST x none

EXERCISE 4
Lat Pull Downs (close) on cable machine

• SETS x 4
• REPS x 20.15.10.5
• REST x 90 sec

EXERCISE 5
Single Arm DB Row super set with exercise 6

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

EXERCISE 6
Standing underhand grip cable row (half the reps to your waist, have the reps to your chest)

• SETS x 3
• REPS x 20.15.10 (2 sec squeeze every 2 reps)
• REST x 90 sec

EXERCISE 8
Single Arm Seated Cable Row  (first reps do single arm and hold squeeze for 6 seconds halfway through rep scheme, second set of reps do double arm.)

• SETS x 3
• REPS x 12/20. 10/15. 8/10
• REST x 90 sec

EXERCISE 9
Hyper Extensions (weighted)

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

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