UTD No.47 - BACK

MUSCLE:  BACK
EXERCISES:  7

EXERCISE 1
LAT PULL DOWN WIDE SUPER SET WITH EXERCISE 2

• SETS x 3
  
• REPS x 12, 10, 8
  
• REST x NONE

EXERCISE 2
DUAL CABLE SEATED LAT PULL DOWN (X THE CABLES AND PULL UNDER CHEST)

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

EXERCISE 3
PLATE LOADED SEATED LAT PULL DOWN (SINGLE ARM) SUPER SET WITH EXERCISE 4

• SETS x 5
  
• REPS x 12, 10, 8, 20, 20 (BOLD SETS ARE DOUBLE ARM)
  
• REST x NONE

EXERCISE 4
SEATED ROW MACHINE (NON CABLE)

• SETS x 3
• REPS x 20 (2 SEC SQUEEZE EACH REP)
  
• REST x 90 SEC
  

EXERCISE 5
STANDING CABLE ROW (ROW TO CHEST) SUPER SET WITH EXERCISE 6

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

EXERCISE 6
LAYING STRAIGHT ARM DB PULL OVERS

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

EXERCISE 7
HYPER EXTENSIONS WITH DROP SET

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

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