UTD No.22 - BACK

MUSCLE:  BACK
EXERCISES:  9

EXERCISE 1
STANDING NEUTRAL GRIP CABLE LAT PULL DOWN DROP SET TO SINGLE ARM THEN SUPER SET WITH EXERCISE 2

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

EXERCISE 2
STRAIGHT ARM CABLE PUSH DOWNS

• SETS x 3
  
• REPS x 30
  
• REST x 90 SEC
  

EXERCISE 3
WIDE GRIP CABLE LAT PULL DOWNS WITH DROP SET THEN SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 12/15, 10/15, 8/15
  
• REST x NONE

EXERCISE 4
STRAIGHT BAR UNDER HAND GRIP BENT OVER ROW

• SETS x 3
• REPS x 30
  
• REST x 120 SEC
  

EXERCISE 5
WIDE GRIP PULL UPS

• SETS x 3
• REPS x 30
  
• REST x 90 SEC
  

EXERCISE 6
PLATE LOADED LOW ROW WITH DROP SET X 3

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

EXERCISE 7
SEATED CABLE ROPE ROW WITH DROP SET THEN SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 12/15, 10/15, 8/15
  
• REST x NONE
  

EXERCISE 8
STRAIGHT BAR PULLOVERS

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

EXERCISE 9
HYPER EXTENSIONS

• SETS x 3
• REPS x 30, 35, 40
  
• REST x 60 SEC
  

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