ULTIMATE TRAINING DAY No.87 - Back

MUSCLE GROUP:  Back

UTD No.87 - Back
Exercises x 7

EXERCISE 1
Weight Pull Ups (wide) with drop set x3 (2nd drop set is body weight pull ups, 3rd drop set is banded pull ups) super set with exercise 2

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

EXERCISE 2
Rope Push downs

• SETS x 5
• REPS x 25. 20. 15. 10. 5
• REST x 90 sec

EXERCISE 3
Lat Pull Down with Rope attachment with drop set x 3 then super set with exercise 4

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

EXERCISE 4
Single Arm kneeling DB Banded Pull Downs (attach a band above head and the other end on a light db, kneel down and hold db in hand in front of body, proceed to do a pull down movement towards the outside of your hip)

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

EXERCISE 5
Seated Cable Row (4 sets low towards hips, 3 sets high towards chest, 2 sec pause on each rep)

• SETS x 7
• REPS x 12
• REST x 15 sec

EXERCISE 6
Hyper extensions super set with exercise 7

• SETS x 3
• REPS x 40
• REST x none

EXERCISE 7
Bent Over Band Rows (stand on band and hold one side in each hand, proceed to do a rowing movement towards your hips.  Lead the movement with your elbows.)

• SETS x 3
• REPS x 20
• 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!

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