UTD No.62 - BACK

MUSCLE:  BACK
EXERCISES:  8

EXERCISE 1
LAT PULL DOWN WITH ROPE THEN DROP SET TO SUPER SET WITH EXERCISE 2

• SETS x 3
  
• REPS x 12/15, 10/15, 8/15 (5 SEC HOLDS EVERY 5 REPS ON DROP SETS)
  
• REST x NONE
  

EXERCISE 2
STRAIGHT ARM ROPE PUSH DOWNS

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

EXERCISE 3
PULL UPS (WIDE) TRIPLE SUPER SET WITH EXERCISE 4 (ALTERNATE WITH EXERCISE 4 BETWEEN SETS)

• SETS x 3
• REPS x 5/5/5
  
• REST x NONE
  

EXERCISE 4
STRAIGHT BAR ROW  TRIPLE SUPER SET WITH EXERCISE 3 (ALTERNATE WITH EXERCISE 3 BETWEEN SETS)

• SETS x 3
• REPS x 10/10/10
  
• REST x 120 SEC
  

EXERCISE 5
LAT PULL DOWN (WIDE) THEN SUPER SET WITH EXERCISE 6

• SETS x 4
  
• REPS x 12, 10, 8, 30
  
• REST x NONE

EXERCISE 6
HAMMER STRENGTH SINGLE ARM PLATE LOADED ROW

• SETS x 3
• REPS x 12,10, 8 EACH ARM
  
• REST x 90 SEC

EXERCISE 7
SINGLE ARM CABLE ROW (6 SEC HOLD ON REP 6) THEN DROP SET TO DOUBLE ARM ROW

• SETS x 3
• REPS x 12/24
  
• REST x 60 SEC

EXERCISE 8
HYPER EXTENSIONS

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

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