UTD No.17 - BACK

MUSCLE:  BACK
EXERCISES:  7

EXERCISE 1
STRAIGHT ARM PUSH DOWNS DROP SET X 3 THEN SUPER SET WITH EXERCISE 2

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

EXERCISE 2
LAT PULL DOWN MACHINE (NON CABLE VERSION - NEUTRAL GRIP) WITH DROP SET TO SINGLE ARM

• SETS x 3
  
• REPS x 12/12, 10/10, 8/8
  
• REST x 90 SEC
  

EXERCISE 3
LAT PULL DOWN (WIDE GRIP)

• SETS x 7
  
• REPS x 10
  
• REST x 15 SEC
  

EXERCISE 4
SEATED CABLE ROW WITH DROP SET (FIRST SET TO CHEST, DROP SET TO WAIST)

• SETS x 3
• REPS x 20/20 (2 SEC CONTRACTIONS EVERY 2 REPS ON DROP SET)
  
• REST x 90 SEC
  

EXERCISE 5
DEAD LIFTS SUPER SET WITH EXERCISE 6 (DO EXERCISE 5+6 TWO TIMES IN A ROW=1 SET, PAIR LETTERS TOGETHER)

• SETS x 3
• REPS x A.10/B.10, C.8/D.8,  E.6/F.6
  
• REST x NONE

EXERCISE 6
BENT OVER BARBELL ROW SUPER SET WITH EXERCISE 5

• SETS x 3
  
• REPS x A.10/B.10, C.8/D.8,  E.6/F.6
  
• REST x 120 SEC
  

EXERCISE 7
HYPER EXTENSIONS

• SETS x 3
  
• REPS x 30 (2 SEC HOLDS AT TOP OF MOVEMENT EVERY 2 REPS)
  
• REST x 15 SEC

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