UTD No.47 - BACK

MUSCLE:  BACK
EXERCISES:  7

EXERCISE 1
LAT PULL DOWN (WIDE) WITH DROP SET

• SETS x 3
• REPS x 6/12
• REST x 90 SEC

EXERCISE 2
PLATE LOADED ROW MACHINE WITH DROP SET

• SETS x 3
• REPS x  10/20, 8/20, 6/20 (DROP SETS DO 2 SEC HOLDS EVERY 2 REPS)
• REST x NONE

EXERCISE 3
CABLE ROW (4 SETS TOWARDS HIPS, 3 SETS TOWARDS CHEST)

• SETS x 7
• REPS x 12
• REST x 30 SEC

EXERCISE 4
PULL UPS (WIDE) SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 5
MACHINE ROW (NON CABLE VERSION)

• SETS x 3
• REPS x 20 (5 SEC HOLDS EVERY 5 REPS)
• REST x 90 SEC

EXERCISE 6
BARBELL STIFF LEG DEAD LIFTS SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 15
• REST x NONE

EXERCISE 7
HYPER EXTENSIONS

• SETS x 3
• REPS x 20
• REST x 90 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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