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ULTIMATE TRAINING DAY

new DAILY Workouts uploaded every two weeks
Tues-Sat 10am central

SEASON 3

UTD No.27 - BACK

12/12/2018

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MUSCLE:  BACK
EXERCISES:  10

EXERCISE 1
LAT PULL DOWN MACHINE WIDE GRIP (NON CABLE) WITH DROP SET TO ALTERNATING SINGLE ARM NEUTRAL GRIP THEN SUPER SET WITH EXERCISE 2
  • SETS x 3
  • REPS x 12/24, 10/20, 8/16
  • REST x NONE

EXERCISE 2
STRAIGHT ARM CABLE PUSH DOWNS
  • SETS x 3
  • REPS x 30
  • REST x 90 SEC

EXERCISE 3
PULL UPS WIDE GRIP SUPER SET WITH EXERCISE 4
  • SETS x 3
  • REPS x 10
  • REST x NONE

EXERCISE 4
ASSISTED PULL UPS WIDE GRIP SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 15
  • REST x NONE

EXERCISE 5
LAT PULL DOWN WIDE GRIP
  • SETS x 3
  • REPS x 20
  • REST x 120 SEC

EXERCISE 6
SEATED NEUTRAL GRIP LAT PULL DOWN WITH DROP SET (SIT ON FLOOR, DROP SET WITH 2 SEC HOLDS EVERY 2 REPS) THEN SUPER SET WITH EXERCISE 7
  • SETS x 3
  • REPS x 20/20
  • REST x NONE

EXERCISE 7
STRAIGHT BAR PULL OVER
  • SETS x 3
  • REPS x 20
  • REST x 90 SEC

EXERCISE 8
SEATED CABLE ROW
  • SETS x 7
  • REPS x 12
  • REST x 15 SEC

EXERCISE 9
SEATED CABLE ROW (HALF THE REPS TO WAIST, HALF THE REPS TO CHEST WITH 2 SEC HOLDS EVERY REP) THEN SUPER SET WITH EXERCISE 10
  • SETS x 3
  • REPS x 12
  • REST x 15 SEC

EXERCISE 10
WEIGHTED HYPER EXTENSIONS SUPER SET WITH EXERCISE *9
  • SETS x 3
  • REPS x 20
  • REST x NONE

HOW WAS THE WORKOUT!?  After trying this workout make a post on how it went.  Tag me @brockcunico in your post description using hashtags below and I will feature you on my social media outlets!  Direct message me your progress so I can see your results! 

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay





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    HOW IT WORKS

    Welcome to Season 3 of The Ultimate Training Day Challenge! 

    This is where you will find my actual workouts uploaded daily Tues-Sat 10 am central time every two weeks.

    All workouts are conveniently stored in muscle group categories below in case you want to work a specific body part.  They are also archived by date in case you want go back and try one of your favorites from the past or any you may have missed during this season!

    You can also make new friends and interact with other Natty Nation members by using the comment feature to leave your comments for everyone to see on each workout thread. 

    The options are endless so leave your mark.

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  • Home
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  • NATTY NATION ATHLETIC CLUB
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      • 2013 Olympia Sports Expo
    • Magazine Ads/Published Photos
    • Photo-Shoots >
      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
  • Media/Video
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    • Videos Page 2
    • Videos Page 3
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