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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

READ MORE...

UTD No.22 - BACK

11/27/2019

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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! 

INSTAGRAM HASHTAGS:  #NATTYNATION #UltimateTrainingDay


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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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  • NATTY NATION ATHLETIC CLUB
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  • About
    • Biography
    • Interviews >
      • Real Talk LIVE Interview
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    • News-Feed >
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      • 2013 Olympia Sports Expo
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      • SYMI Photography Photoshoot
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        • Shoot # 1
        • Shoot # 2
  • Media/Video
    • Videos Page 1
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    • Videos Page 3
  • Contact Us
    • Contact Us
    • Book A Photoshoot
  • Links