UTD No.2 - BACK

MUSCLE:  BACK
EXERCISES:  7

EXERCISE 1
STANDING CABLE ROW WITH DROP SET X 3

• SETS x 3
• REPS x 20/20/20 (LAST DROP SET USE BANDS, 2 SEC SQUEEZE EVERY 2 REPS)
• REST x 90 SEC

EXERCISE 2
LAT PULL DOWN (WIDE GRIP) WITH DROP SET (UNDERHAND WIDE GRIP) THEN SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 12/20, 10/20, 8/20
• REST x NONE

EXERCISE 3
STRAIGHT ARM PUSH DOWN WITH DROP SET

• SETS x 3
• REPS x 10/20
• REST x 90 SEC

EXERCISE 4
LAT PULL DOWN MACHINE (NON CABLE VERSION) WIDE GRIP DROP SET TO NEUTRAL GRIP THEN SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 12/20, 10/20, 8/20 (DROP SETS ARE SINGLE ARM EACH SIDE)
• REST x  NONE

EXERCISE 5
BENT OVER BARBELL ROW (UNDERHAND GRIP) WITH DROP SET

• SETS x 3
• REPS x 10/20
• REST x 90 SEC

EXERCISE 6
WEIGHTED HYPERTENSION  WITH DROP SET TO BODY WEIGHT THEN SUPER SET WITH EXERCISE 7

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

EXERCISE 7
SEATED BANDED ALTERNATING SINGLE ARM LAT PULL DOWNS (ATTACH BAND ABOVE, PULL UNDER CHEST ALTERNATING EACH ARM)

• SETS x 3
• REPS x 30 TOTAL/15 EACH ARM
• REST x 90 SEC

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