ULTIMATE TRAINING DAY No.82 - Back

MUSCLE GROUP:  Back

UTD No.82 - Back
Exercises x 9

EXERCISE 1
Lat Pull Down (wide) with drop set then super set with exercise 2

• SETS x 4
  
• REPS x  10/20. 8/16. 6/12. 4/8
  
• REST x none

EXERCISE 2
Under Hand Single Arm Lat Pull Down (standing, grab a handle attached to high pulley and pull down under your chest)

• SETS x 4
  
• REPS x  10. 8. 6. 4.
  
• REST x 90 sec

EXERCISE 3
Incline Bench Press Single Arm Lat Pull Downs (place incline bench between two cables one on each side, grab attachment in each hand and pull elbows towards ribs.) super set with exercise 4

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

EXERCISE 4
Straight Arm Cable Push Downs (use one hand from the exercise above and proceed to do standing push downs)

• SETS x 3
• REPS x 20. 15.10
  
• REST x 60 sec
  

EXERCISE 5
Pull ups to assisted pull ups then super set with exercise 6

• SETS x 3
• REPS x 10/15
  
• REST x none
  

EXERCISE 6
Kneeling Banded Lat Pull Downs (attach band above, kneel, and grab band with both hands and proceed to pull under chest.)

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

EXERCISE 7
Seated Cable Row with drop set x 3

• SETS x 3
• REPS x 10/10/20.  8/8/16. 6/6/12. (on the 3rd drop set 2 sec pause every 2 reps)
  
• REST x none

EXERCISE 8
Single DB Standing Back Extensions with super set with exercise 9 with drop set x3

• SETS x 3/9 drops
  
• REPS x 12/12/12.  10/10/10.  8/8/8.  6/6/6 (do exercise 9 between ALL drop sets)
  
• REST x none
  

EXERCISE 9
Bent Over Barbell Row (do this in between drop sets of the exercise above.  Do 3 drops per set.)

• SETS x 3/9 drops
  
• REPS x 12/12/12.  10/10/10.  8/8/8.  6/6/6
  
• REST x 120 sec only after completing the sequence of 3 drop sets each exercise.
  

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