UTD No.7 - BACK

MUSCLE:  BACK
EXERCISES:  8

EXERCISE 1
PULL UPS (WIDE) SUPER SET WITH EXERCISE 2

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

EXERCISE 2
LAT PULL DOWN WIDE  SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 15
• REST x NONE

EXERCISE 3
NEUTRAL GRIP PULL UPS

• SETS x 3
• REPS x 10
• REST x 120 SEC

EXERCISE 4
SEATED CABLE ROW WITH DROP SET X 3 (1ST DROP ROW TO CHEST, 2ND DROP ROW TO HIPS, 3RD DROP USE ONLY BANDS) SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 10/10/1 MIN
• REST x NONE

EXERCISE 5
LAYING DB PULL OVERS

• SETS x 3
• REPS x 15
• REST x 90 SEC

EXERCISE 6
LAT PULL DOWN WITH DROP SET (MACHINE NON CABLE VERSION - WIDE GRIP/CLOSE GRIP) THEN SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 12/12
• REST x NONE
  

EXERCISE 7
STANDING CABLE ROW WITH DROP SET X2

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

EXERCISE 8
HYPER EXTENSIONS WITH DROP SET X 4

• SETS x 3
• REPS x 10/10/10/10
  
• REST x 60 SEC

WANT A SHOUT OUT!?  LETS SEE YOUR PROGRESS.  Try this workout and make a post on how it went.  Tag me on Instagram @brockcunico and I will feature you on my social media outlets!