UTD No.2 - BACK

MUSCLE:  BACK
EXERCISES:  7

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

• SETS x 3
• REPS x 16/16.  14/14.  12/12
• REST x none

EXERCISE 2
Banded Straight Single Arm Push downs (attach band above head and the other end to a DB, kneel down and hold db in hand and proceed to do push downs)

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

EXERCISE 3
Cable Lat Pull Down (Wide grip on straight bar - pull down to left side, then right side, then straight down = 1 rep) with additional non drop set then super set with exercise 4

• SETS x 3
• REPS x 5/5.  4/4.  3/3.  (the drop set is just standard pull downs
• REST x none

EXERCISE 4
Standing Cable Rope Rows(High Pulley to under chest - every 2 reps pause and hold for 2 sec)

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

EXERCISE 5
DB Rows (single arm) super set with exercise 6

• SETS x 3
• REPS x 12.10.8
• REST x none

EXERCISE 6
Banded Bent Over Rows (stand on a band, grab each side in hand and proceed to row)

• SETS x 3
• REPS x 24. 20.16  (two sec hold every 2 reps)
• REST x 90 sec

EXERCISE 7
Hyper Extensions

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

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