UTD No.27 - BACK

MUSCLE:  BACK
EXERCISES:  10

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

• SETS x 3
• REPS x 30 25, 20
  
• REST x NONE
  

EXERCISE 2
STRAIGHT ARM CABLE PUSH DOWNS

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

EXERCISE 3
LAT PULL DOWN WIDE WITH DROP SET THEN SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 10/10, 8/8, 6/6
  
• REST x NONE

EXERCISE 4
SINGLE ARM STRAIGHT ARM PUSH DOWNS ON CABLE

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

EXERCISE 5
LAT PULL DOWN (CLOSE GRIP)

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

EXERCISE 6
SINGLE ARM HAMMER STRENGTH ROW (PLATE LOADED) SUPER SET WITH EXERCISE 7

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

EXERCISE 7
SEATED ROW MACHINE (2 SEC CONTRACTIONS EVERY 2 REPS)

• SETS x 3
• REPS x 20
  
• REST x 120 SEC
  

EXERCISE 8
STANDING CABLE ROW WITH DROP SET THEN SUPER SET WITH EXERCISE 9

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

EXERCISE 9
LAYING DB PULL OVER

• SETS x 3
  
• REPS x 20, 15, 10
  
• REST x 120 SEC
  
  

EXERCISE 10
HYPER EXTENSIONS

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

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

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub