WWW.BMCFITNESS.NET + WWW.NATTYNATION.NET
  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • NATTY NATION APPAREL
  • Fit Creator
  • Services
    • Fit Playbook
    • Other
    • Coupons / Discounts
  • About
    • Biography
    • Interviews >
      • Real Talk LIVE Interview
      • Shutupandtrain.com Interview
      • Geneticwar.com Interview
    • News-Feed >
      • Newspaper Article # 1
      • Newspaper Article # 2
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links

ULTIMATE TRAINING DAY

new Workouts uploaded daily
Tues-Sat 10am central

ULTIMATE TRAINING DAY No.82 - Back

5/30/2018

0 Comments

 
Picture

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.

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


0 Comments



Leave a Reply.

    HOW IT WORKS

    Welcome to The Ultimate Training Day Challenge! 

    This is where you will find my actual workouts uploaded daily Tues-Sat 10 am central time.

    The workouts will remain active on the site for ONE week before being replaced by NEW routines.  If you like a routine be sure to screen shot it so you can save it to your favorites and use at a later date!

    You can also interact with other Natty Nation members, make new friends, and leave your comments for everyone to see on each workout thread. 

    The options are endless so leave your mark.

    Archives

    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018

    Sentry Page Protection
    Please Wait...
Powered by Create your own unique website with customizable templates.
  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • NATTY NATION APPAREL
  • Fit Creator
  • Services
    • Fit Playbook
    • Other
    • Coupons / Discounts
  • About
    • Biography
    • Interviews >
      • Real Talk LIVE Interview
      • Shutupandtrain.com Interview
      • Geneticwar.com Interview
    • News-Feed >
      • Newspaper Article # 1
      • Newspaper Article # 2
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links