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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

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UTD No.12 - BACK

10/30/2019

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MUSCLE:  BACK
EXERCISES:  8

EXERCISE 1
ROW MACHINE (NON PLATE LOADED) WITH DROP SET
  • SETS x 3
  • REPS x 12/20, 10/20, 8/20 (DROP SET 2 SEC HOLDS EVERY 2 REPS)
  • REST x 90 SEC

EXERCISE 2
CABLE LAT PULL DOWN (T-BAR ATTACHMENT) WITH DROP SET X 3 SUPER SET WITH EXERCISE 3
  • SETS x 3
  • REPS x 12/12/12, 10/10/10, 8/8/8
  • REST x NONE

EXERCISE 3
STRAIGHT ARM CABLE PUSH DOWNS
  • SETS x 3
  • REPS x 20, 15, 10
  • REST x 120 SEC

EXERCISE 4
WIDE PULL UPS WITH DROP SET THEN SUPER SET WITH EXERCISE 5
  • SETS x 3
  • REPS x 20/20 (BANDED PULL UPS FOR DROP SETS)
  • REST x NONE

EXERCISE 5
STRAIGHT ARM BANDED PUSH DOWNS
  • SETS x 3
  • REPS x 20
  • REST x 90 SEC

EXERCISE 6
STANDING CABLE ROW
  • SETS x 7
  • REPS x 12
  • REST x 15 SEC

EXERCISE 7
DB PULL OVERS SUPER SET WITH EXERCISE 8
  • SETS x 3
  • REPS x 20/20
  • REST x 120 SEC

EXERCISE 8
WEIGHTED HYPER EXTENSIONS DROP SET TO BODY WEIGHT
  • SETS x 3
  • REPS x 10/20
  • REST x 60 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!  Direct message me your progress so I can see your results! 

INSTAGRAM HASHTAGS:  #NATTYNATION  #Ultimatetrainingday

HOW WOULD YOU RATE THIS WORKOUT 1-10?  Drop a comment below.

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    HOW IT WORKS

    Season 6 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.

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  • Home
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