UTD No.77 - BACK

MUSCLE:  BACK
EXERCISES:  10

EXERCISE 1
SEATED CABLE CLOSE GRIP LAT PULL DOWN (SIT ON FLOOR FACING CABLE, PLANT FOOT FOR STABILITY) WITH DROP SET X 3

• SETS x 3
• REPS x 10/20/30
• REST x NONE

EXERCISE 2
PULL UPS (WIDE) SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x  20
• REST x NONE

EXERCISE 3
STANDING CABLE LAT PULL DOWN (HIGH CABLE, WIDE GRIP STRAIGHT BAR, PULL UNDER CHEST)

• SETS x 3
• REPS x 20 (2 SEC CONTRACTIONS EVERY 2 REPS)
• REST x 120 SEC

EXERCISE 4
STRAIGHT ARM PUSH DOWNS

• SETS x 3
  
• REPS x 20 ( 2 SEC CONTRACTIONS EVERY 2 REPS)
  
• REST x 90 SEC
  

EXERCISE 5
LAT PULL DOWN MACHINE (NON CABLE VERSION) DOUBLE ARM DROP SET X 3 TO SINGLE ARM

• SETS x 3
• REPS x 12/20/20, 10/20/20, 8/20/20 (FIRST SET IS WIDE GRIP, SECOND IS CLOSE GRIP, THIRD IS WIPE GRIP)
• REST x 90 SEC
  

EXERCISE 6
LAT PULL DOWN (WIDE) WITH DROP SET THE SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 20/20
• REST x NONE

EXERCISE 7
BENT OVER BARBELL ROW

• SETS x 3
• REPS x 20 (2 SEC CONTRACTIONS EVERY 2 REPS)
• REST x 120 SEC
  

EXERCISE 8
SEATED CABLE ROW WITH DROP SET X 3

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

EXERCISE 9
CABLE ROW (STRAIGHT BAR)

• SETS x 10
• REPS x 10
• REST x 15 SEC
  

EXERCISE 10
STANDING DB HYPER EXTENSIONS WITH DROP SET

• SETS x 3
  
• REPS x 20/20, 15/15, 10/10
  
• REST x NONE
  

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