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ultimate training day

weight training routines
new uploads every two weeks
Tues-Sat 10am central

Season 5

UTD No.52 - BACK

9/18/2019

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MUSCLE:  BACK
EXERCISES:  9

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 so you can inspire others!

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay

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    HOW IT WORKS

    Season 5 of The Ultimate Training Day Challenge has begun! 

    This is where you will find my actual weight training routines uploaded daily Tues-Sat 10 am central time every two weeks.

    All workouts are conveniently stored in muscle group categories below in case you want to work a specific body part.  They are also archived by date in case you want go back and try one of your favorites from the past or any you may have missed during this season!

    You can also make new friends and interact with other Natty Nation members by using the comment feature to leave your comments for everyone to see on each workout thread. 

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  • Home
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  • NATTY NATION ATHLETIC CLUB
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      • 2013 Olympia Sports Expo
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      • SYMI Photography Photoshoot
      • Pat Lee Photography Photoshoots >
        • Shoot # 1
        • Shoot # 2
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