UTD No.12 - BACK

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.