ULTIMATE TRAINING DAY No.72 - Back

MUSCLE GROUP:  Back

UTD No.72 - Back
Exercises x 8

EXERCISE 1
Standing Cable Row super set with exercise 2

• SETS x 3
• REPS x 30 (2 sec squeeze every 2 reps)
• REST x none

EXERCISE 2
Laying Cable Pull Over (Lay on your back with feet facing away from cable machine, grab both handles and proceed to do a pullover towards your legs.)

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

EXERCISE 3
Weight Wide Grip Pull Ups super set with exercise 4

• SETS x 3
• REPS x 10
• REST x none

EXERCISE 4
Lat Pulldown Wide super set with exercise 5

• SETS x 3
• REPS x 15
• REST x none

EXERCISE 5
Standing Single Arm DB Row

• SETS x 3
• REPS x 20.15.10 each arm
• REST x 120 sec

EXERCISE 6
Laying Inverted Cable Row with dropset (Lay on floor feet facing cable machine, use close grip row handle, and pull down towards you the bottom of your chest.)

• SETS x 3
• REPS x 20/20 (2 sec squeeze every 2 reps on the dropset)
• REST x none

EXERCISE 7
Standing Barbell Back Extension with dropset (similar to stiff leg dead lift but make the rotation happen on your middle back.) super set with exercise 8

• SETS x 3
• REPS x 10/10
• REST x none

EXERCISE 8
Hyper extentions

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

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