UTD No.27 - BACK

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
  

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