UTD No.2 - BACK +

MUSCLE:  BACK
EXERCISES:  11
**MY TOP RATED +

EXERCISE 1
STANDING CABLE ROW SUPER SET WITH EXERCISE 2

• SETS x 4 (2 LOW ROW, 2 TOWARDS CHEST)
• REPS x 30
• REST x NONE

EXERCISE 2
STRAIGHT ARM CABLE PUSH DOWNS

• SETS x 3
• REPS x 30
• REST x 60 SEC

EXERCISE 3
PULL UPS (WIDE GRIP) SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 15
• REST x NONE

EXERCISE 4
WIDE GRIP LAT PULL DOWN SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 15
• REST x NONE

EXERCISE 5
BANDED PULL UPS (NEUTRAL GRIP)

• SETS x 3
• REPS x 15
• REST x 120 SEC

EXERCISE 6
DEAD LIFT SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 7
BENT OVER BANDED BARBELL ROW (ATTACH BANDS LOW AND THE OTHER END ON BAR SO IT INCREASES RESISTANCE WHEN YOU PULL) THEN SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 8
BANDED ROW (NO WEIGHT JUST BANDS)

• SETS x 3
• REPS x 1 MIN
• REST x 120 SEC

EXERCISE 9
HYPER EXTENSIONS SUPER SET WITH EXERCISE 10

• SETS x 1
• REPS x 100
• REST x NONE

EXERCISE 10
SEATED CABLE ROW SUPER SET WITH EXERCISE 11

• SETS x 1
• REPS x 100
• REST x NONE
  

EXERCISE 11
LAT PULL DOWN MACHINE (NON CABLE VERSION - 50 REPS WIDE, 50 REPS NEUTRAL GRIP)

• SETS x 3
• REPS x 100
• REST x NONE

WANT A SHOUT OUT!? Try this workout and make a post on how it went.  Tag me on Instagram @brockcunico in your post description or story and use tags below so I can see your progress and I will feature you on my social media outlets!

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