UTD No.12 - BACK

MUSCLE:  BACK
EXERCISES:  8

EXERCISE 1
LAT PULL DOWN MACHINE (NON CABLE VERSION) WITH DROP SET X 3 (3RD BOLD DROP SETS ARE SINGLE ARM) THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 16/16/16, 14/14/14, 12/12/12
• REST x NONE

EXERCISE 2
SINGLE ARM DB ROW

• SETS x 3
• REPS x 15
• REST x 120 SEC

EXERCISE 3
SEATED CABLE ROW TOWARDS CHEST WITH DROP SET THEN SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 20/20 (DROP SET ROW TOWARDS HIPS)
• REST x NONE

EXERCISE 4
SEATED STRAIGHT ARM CABLE PULL DOWN

• SETS x 3
• REPS x 20
• REST x 120 SEC

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

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

EXERCISE 6
STANDING LAT PULL DOWN (UNDERHAND GRIP)

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

EXERCISE 7
LAYING DB PULL OVER SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 30,25,20
• REST x NONE

EXERCISE 8
WEIGHTED HYPER EXTENSION WITH DROP SET TO BODY WEIGHT

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

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