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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

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UTD No.27 - BACK

12/11/2019

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MUSCLE:  BACK
EXERCISES:  7

EXERCISE 1
LAT PULL DOWN MACHINE (NON CABLE) WIDE SINGLE ARM TO CLOSE DOUBLE ARM
  • SETS x 4
  • REPS x 20/20, 16/20, 12/20, 30/30 (BOLD SET IS DOUBLE ARM BOTH WIDE + CLOSE)
  • REST x 90 SEC

EXERCISE 2
WIDE GRIP LAT PULL DOWN WITH TRIPLE DROP SET
  • SETS x 3
  • REPS x  12/12/12, 10/10/10, 8/8/8
  • REST x NONE

EXERCISE 3
STANDING CABLE ROW (TO CHEST) WITH DROP SET (TO WAIST) THEN SUPER SET WITH EXERCISE 4
  • SETS x 3
  • REPS x 20 HEAVY/20 LIGHT (USE 50% LESS WEIGHT)
  • REST x NONE

EXERCISE 4
BENT OVER BARBELL ROW
  • SETS x 3
  • REPS x 30
  • REST x 120 SEC

EXERCISE 5
MACHINE ROW (NON CABLE VERSION) WITH DROP SET THEN SUPER SET WITH EXERCISE 6
  • SETS x 3
  • REPS x 12/20, 10/20, 8/20 (2 SEC CONTRACTION EVERY REP ON DROP)
  • REST x NONE

EXERCISE 6
STANDING SINGLE ARM LAT PULL DOWN (NEUTRAL GRIP)
  • SETS x 3
  • REPS x 20/15/10
  • REST x 90 SEC

EXERCISE 7
WEIGHT HYPER EXTENSION WITH DROP SET (2 SEC HOLDS AT TOP EVERY 2 REPS)
  • SETS x 3
  • REPS x 10/20
  • 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!  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! 

    This is where you will find my actual weight training routines uploaded daily Tues-Sat 10 am central time every two weeks.

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  • Home
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