UTD No.32 - BACK

MUSCLE:  BACK
EXERCISES:  8

EXERCISE 1
LAT PULL DOWN WITH DROP SET X 2 THEN SUPER SET WITH EXERCISE 2

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

EXERCISE 2
STANDING SINGLE ARM LAT PULL DOWN (NEUTRAL GRIP)

• SETS x 3
  
• REPS x  20
  
• REST x 90 SEC
  

EXERCISE 3
SINGLE ARM LAT PULL DOWN MACHINE WITH DROP SET X3 (NEUTRAL GRIP 1ST + 2ND SET, 3RD DROP SET  SINGLE ARM WIDE GRIP) THEN SUPER SET WITH EXERCISE 4

• SETS x 3
  
• REPS x 10/10/20
  
• REST x NONE
  

EXERCISE 4
LAYING DB PULL OVER

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

EXERCISE 5
SEATED CABLE ROW WITH DROP SET THEN SUPER SET WITH EXERCISE 6

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

EXERCISE 6
SEATED ROW MACHINE (NON CABLE - 2 SEC HOLDS EACH REP)

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

EXERCISE 7
STIFF LEG DEAD LIFTS (MAKE ROTATION HAPPEN MID BACK) SUPER SET WITH EXERCISE 8

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

EXERCISE 8
HYPER EXTENSIONS

• SETS x 3
  
• REPS x 20
• REST x 90 SEC
  

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