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ULTIMATE TRAINING DAY

new Workouts uploaded daily
Tues-Sat 10am central

SEASON 2

UTD No.72 - BACK

9/19/2018

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MUSCLE:  BACK
EXERCISES:  7

EXERCISE 1
LAT PULL DOWN MACHINE (NON CABLE) WIDE SINGLE ARM TO CLOSE DOUBLE ARM
  • SETS x 4
  • REPS x 20/20, 16/20, 12/20, 30/30 (BOLD SET IS DOUBLE ARM BOTH WIDE + CLOSE)
  • REST x 90 SEC

EXERCISE 2
WIDE GRIP LAT PULL DOWN WITH TRIPLE DROP SET
  • SETS x 3
  • REPS x  12/12/12, 10/10/10, 8/8/8
  • REST x NONE

EXERCISE 3
STANDING CABLE ROW (TO CHEST) WITH DROP SET (TO WAIST) THEN SUPER SET WITH EXERCISE 4
  • SETS x 3
  • REPS x 20 HEAVY/20 LIGHT (USE 50% LESS WEIGHT)
  • REST x NONE

EXERCISE 4
BENT OVER BARBELL ROW
  • SETS x 3
  • REPS x 30
  • REST x 120 SEC

EXERCISE 5
MACHINE ROW (NON CABLE VERSION) WITH DROP SET THEN SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x 12/20, 10/20, 8/20 (2 SEC CONTRACTION EVERY REP ON DROP)
  • REST x NONE

EXERCISE 6
STANDING SINGLE ARM LAT PULL DOWN (NEUTRAL GRIP)
  • SETS x 3
  • REPS x 20/15/10
  • REST x 90 SEC

EXERCISE 7
WEIGHT HYPER EXTENSION WITH DROP SET (2 SEC HOLDS AT TOP EVERY 2 REPS)
  • SETS x 3
  • REPS x 10/20
  • REST x 60 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! 

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay #NNathleticclub #teamNN


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    HOW IT WORKS

    Welcome to The Ultimate Training Day Challenge! 

    This is where you will find my actual workouts uploaded daily Tues-Sat 10 am central time.

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  • Home
  • LOG IN
  • NATTY NATION ATHLETIC CLUB
  • Fit Creator
  • Photo Gallery
    • Club Photos
    • Expos/Events >
      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
    • Videos Page 2
    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links