ULTIMATE TRAINING DAY No.7 - Back

MUSCLE GROUP:  Back

Season 2:  UTD No.7 - Back
Exercises x 10

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

• SETS x 3
• REPS x 40. 30. 20.
• REST x none

EXERCISE 2
Lat Pull Down (close grip)

• SETS x 3
• REPS x  20. 15. 10
• REST x 120 sec

EXERCISE 3
Lat Pull Down (wide grip) super set with exercise 4

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

EXERCISE 4
Band Lat Pull Downs (attach band above head, grab an end with each hand and proceed to do pull downs to chest)

• SETS x 3
• REPS x 30
• REST x 90 sec

EXERCISE 5
Standing Cable Row super set with exercise 6

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 6
Barbell Bent Over Row

• SETS x 3
• REPS x 20 (2 sec holds on contraction every 2 reps)
• REST x 120 sec

EXERCISE 7
Hammer Strength Single Arm Plate Row super set with exercise 8

• SETS x 3
• REPS x 12. 10. 8. 20 (each arm)
• REST x none

EXERCISE 8
Seated Row Machine (underhand grip)

• SETS x 3
• REPS x 30
• REST x 90 sec
  

EXERCISE 9
DB Pull Overs super set with exercise 10

• SETS x 3
• REPS x 20. 15. 10
• REST x none

EXERCISE 10
Rope Pull downs

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

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