UTD No.72 - BACK

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
  

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