UTD No.32 - BACK

MUSCLE:  BACK
EXERCISES:  8

EXERCISE 1
LAT PULL DOWN WIDE TO DROP SET WIDER GRIP SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 12/24,  10/20,  8/16
• REST x NONE

EXERCISE 2
PULL UPS HALF WIDE OVER HAND, HALF CLOSE UNDERHAND SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x  12/12, 10/10, 8/8
• REST x NONE

EXERCISE 3
BARBELL ROW (LIGHT WEIGHT)

• SETS x 3
• REPS x 20,15,10
• REST x 120 SEC

EXERCISE 4
SEATED CABLE ROW (FIRST 4 SETS TO WAIST, LAST 3 SETS TO CHEST)

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

EXERCISE 5
BENT OVER LAND MINE ROW SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 12,10,8
• REST x NONE

EXERCISE 6
PLATE ROW (USE 25-45 LBS PLATE, ROW TO HIPS)

• SETS x 3
• REPS x 1 MIN
• REST x 90 SEC

EXERCISE 7
DEAD LIFTS SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 10
• REST x NONE

EXERCISE 8
HYPER EXTENSIONS (WEIGHTED)

• SETS x 3
• REPS x 10
• REST x 15 SEC

HOW WAS THE WORKOUT!?  After trying this workout make a post on how it went.  Tag me @brockcunico in your post description using hashtags below and I will feature you on my social media outlets!  Direct message me your progress so I can see your results! 

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