UTD No.22 - BACK

MUSCLE:  BACK
EXERCISES:  9

EXERCISE 1
LAT PULL DOWN MACHINE - NONE CABLE (5 SETS WIDE GRIP, 5 SETS CLOSE GRIP)

• SETS x 10
• REPS x 10
• REST x 30 SEC

EXERCISE 2
BARBELL ROW WITH DROP SET (UNDER HAND GRIP)

• SETS x 3
• REPS x  10/20, 8/16, 6/12
• REST x 120 SEC

EXERCISE 3
LAT PULL DOWN - CABLE (CLOSE GRIP) SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 10,8,6
• REST x NONE

EXERCISE 4
STANDING CABLE ROW (PULL TOWARDS CHEST)

• SETS x 3
• REPS x 20
• REST x NONE

EXERCISE 5
PULL UPS (WIDE GRIP) SUPER SET WITH EXERCISE 6 (DO "A" SETS IN BOTH EXERCISE 5 + 6 BEFORE DOING "B" SETS)

• SETS x 3
• REPS x A.20, B.10
• REST x NONE

EXERCISE 6
STRAIGHT ARM CABLE PUSH DOWNS SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x A.20, B.10
• REST x 120 SEC (ONLY AFTER COMPLETING BOTH A + B SUPER SETS)

EXERCISE 7
DEAD LIFTS SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 5
• REST x NONE

EXERCISE 8
STIFF LEG DEAD LIFTS SUPER SET WITH EXERCISE 9

• SETS x 3
• REPS x 10
• REST x NONE

EXERCISE 9
HYPER EXTENSIONS

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

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