UTD No.67 - BACK +

MUSCLE:  BACK
EXERCISES:  8
** MY TOP RATED +

EXERCISE 1
PULL UPS (WIDE) EVERY 5TH REP HOLD FOR 5 SEC AT TOP THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 15
• REST x NONE
  

EXERCISE 2
SINGLE ARM STANDING LAT PULL DOWN

• SETS x 3
• REPS x 20 (GO UP IN WEIGHT EACH SET)
• REST x 120 SEC

EXERCISE 3
LAT PULL DOWN (CLOSE GRIP) WITH DROP SET THEN SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 10/20, 8/16, 6/12
• REST x NONE

EXERCISE 4
SINGLE ARM STRAIGHT ARM CABLE PUSH DOWNS

• SETS x 3
• REPS x 30, 25, 20 EACH ARM
• REST x 90 SEC

EXERCISE 5
ROW MACHINE (NON PLATE LOADED) + BAND ROWS (2 SEC PAUSE EVERY 2 REPS) + ROW MACHINE (2 SEC PAUSE EVERY REP) DO ALL 3 EXERCISES IN ROW = 1 SET

• SETS x 3
• REPS x 12/20/12, 10/20/10, 8/20,8
• REST x 120 SEC

EXERCISE 6
DB PULL OVER SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 12
• REST x NONE

EXERCISE 7
SINGLE ARM DB ROW SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 12
• REST x NONE

EXERCISE 8
WEIGHTED HYPER EXTENSIONS WITH DROP SET

• SETS x 3
• REPS x 10/20
• REST x 90 SEC
  

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