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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

READ MORE...

UTD No.2 - BACK

10/2/2019

1 Comment

 
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

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 to inspire others!

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay

How would you rate this workout 1-10?  Drop a comment below!

1 Comment
Marco84
10/2/2019 09:02:15 pm

10 + 🔥🔥🔥

Reply



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    HOW IT WORKS

    Season 6 of The Ultimate Training Day Challenge has begun! 

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  • Home
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  • Media/Video
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