ULTIMATE TRAINING DAY No.77 - Back

MUSCLE GROUP:  Back

UTD No.77 - Back
Exercises x 8

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

• SETS x 3
• REPS x  30
• REST x none

EXERCISE 2
Lat Pull Down (wide - straight bar with handles on the outside) super set with exercise 3

• SETS x 3
• REPS x 15
• REST x none

EXERCISE 3
Straight Arm Cable Push Downs

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

EXERCISE 4
Neutral Grip Pull Ups super set with exercise 5 (after you do exercise 5 come back to this exercise without rest for the super set and continue on to exercise 5)

• SETS x 3
  
• REPS x 10/5
  
• REST x none

EXERCISE 5
Barbell Rows super set with exercise 4 (two rounds of exercise 4 and 5 equal one set)

• SETS x 3
  
• REPS x 10/5
  
• REST x none

EXERCISE 6
Seated Row Machine (not the cable version) with drop set

• SETS x 3
  
• REPS x 10/20. 8/20. 6/20
  
• REST x 90 sec
  

EXERCISE 7
Standing Cable Row with drop set x 3 (row right underneath your chest)

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

EXERCISE 8
Hyper extensions with drop set x 3 (weighted)

• 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!

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub #teamNN #UltimateTrainingDay