UTD No.2 - BACK

MUSCLE:  BACK
EXERCISES:  8

EXERCISE 1
LAT PULL DOWN MEGA SET FOUR SETS = 1 SET (1ST SET WIDE GRIP), (2ND SET UNDERHAND GRIP), (3RD SET REALLY WIDE GRIP) THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x A. 12/12,12,12,  B. 10/10/10/10.  C. 8/8/8/8
• REST x NONE

EXERCISE 2
STRAIGHT ARM CABLE PUSH DOWNS

• SETS x 3
• REPS x  30
• REST x 120 SEC

EXERCISE 3
FREE MOTION MACHINE X-UP LAT PULL DOWN (SEATED FACING CABLES, X THEM RIGHT TO LEFT HAND, RIGHT TO LEFT HAND, AND PROCEED TO PULL UNDER CHEST) WITH DROP SET

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

EXERCISE 4
SEATED MACHINE ROW (NON CABLE VERSION) SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 1,2,3,4,5,6,7,8,9,10 (WITHOUT REST DO 1, THEN 2, THEN 3, THEN 4 ETC STARTING OVER AT 1 UNTIL YOU REACH 10.  PAUSE/CONTRACTION HOLD ON LAST REP PER SEQUENCE)
• REST x NONE

EXERCISE 5
STANDING DB HYPER EXTENSION (HOLD DB BETWEEN LEGS AND DO HYPER EXTENSION BUT STANDING UP)

• SETS x 3
• REPS x 12/12/12, 10/10/10, 8/8/8
• REST x 120 SEC

EXERCISE 6
SEATED CABLE ROW WITH DROP SET X3 SUPER SET WITH EXERCISE 6

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

EXERCISE 7
PULL UPS (WIDE)

• SETS x 3
• REPS x 10
• REST x 90 SEC

EXERCISE 8
HYPER EXTENSIONS

• SETS x 3
• REPS x 30
• REST x 60 SEC

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