UTD No.22 - BACK

MUSCLE:  BICEPS, TRICEPS, FOREARMS
EXERCISES:  11

EXERCISE 1
PULL UPS (HANG ROPE ATTACHMENT ABOVE AND DO PULL UPS ON IT, THEN DO THE SECOND SET WIDE GRIP) SUPER SET WITH EXERCISE 2

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

EXERCISE 2
CABLE ROPE ROWS

• SETS x 3
• REPS x  20. 15. 10
• REST x 90 SEC

EXERCISE 3
LAT PULL DOWN (STRAIGHT BAR WITH HANDS ON OUTSIDE)

• SETS x 7
• REPS x 12
• REST x 15 SEC

EXERCISE 4
LAT PULL DOWN MACHINE (SINGLE ARM FIRST SET, TO DOUBLE ARM SECOND SET)

• SETS x 7
• REPS x 16/16.  14/14.  12/12.
• REST x 15 SEC

EXERCISE 5
SINGLE ARM DB ROW DROP SET X 3

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

EXERCISE 6
STANDING CABLE ROW SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 7
SINGLE ARM PUSH DOWN (GRIP CABLE ITSELF, NOT AN ATTACHMENT)

• SETS x 3
• REPS x 30. 25. 20.
• REST x 90 SEC

EXERCISE 8
DB PULL OVER SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 9
HYPER EXTENSIONS (WEIGHTED)

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

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! 

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