UTD No.17 - BACK

MUSCLE:  BACK
EXERCISES:  8

EXERCISE 1
LAT PULL DOWN WIDE GRIP WITH DROP SET THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 12/24, 10/20, 8/16
  
• REST x NONE
  

EXERCISE 2
STRAIGHT ARM CABLE PUSH DOWNS

• SETS x 3
• REPS x 30
  
• REST x 90 SEC
  

EXERCISE 3
LAT PULL DOWN NEUTRAL GRIP (V-BAR) SUPER SET WITH EXERCISE 4

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

EXERCISE 4
ASSISTED PULL UPS (NEUTRAL GRIP)

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

EXERCISE 5
SEATED ROW MACHINE

• SETS x 7
  
• REPS x 12
  
• REST x 15 SEC
  

EXERCISE 6
LAT PULL DOWN MACHINE WIDE GRIP (LEFT ARM, RIGHT ARM, THEN BOTH)

• SETS x 3
  
• REPS x 12/12/12, 10/10/10, 8/8/8
  
• REST x 60 SEC
  

EXERCISE 7
BARBELL ROW WITH DROP SET THEN SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 15/15
  
• REST x NONE
  

EXERCISE 8
HYPER  EXTENSIONS

• SETS x 3
• REPS x 30
  
• REST x 90 SEC
  

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