UTD No.42 - BACK +

MUSCLE:  BACK
EXERCISES:  9
** MY TOP RATED +

EXERCISE 1
PULL UPS (WIDE) SUPER SET WITH EXERCISE 2

• SETS x 3
  
• REPS x 20
  
• REST x NONE

EXERCISE 2
BENT OVER BARBELL ROW

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

EXERCISE 3
LAT PULL DOWN (WIDE) WITH DROP SET THEN SUPER SET WITH EXERCISE 4

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

EXERCISE 4
STRAIGHT ARM CABLE PUSH DOWNS

• SETS x 3
  
• REPS x 30, 25, 20
  
• REST x 90 SEC
  

EXERCISE 5
PLATE LOADED HAMMER STRENGTH SINGLE ARM ROWS SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 10, 8, 6 (EACH ARM)
  
• REST x NONE

EXERCISE 6
STANDING BENT OVER CABLE ROW WITH DROP SET (FIRST SET TO CHEST, DROP SET TO WAIST WITH 2 SEC CONTRACTIONS)

• SETS x 3
• REPS x 15/20
  
• REST x 120 SEC
  

EXERCISE 7
SEATED NETURAL GRIP LAT PULLDOWN SUPER SET WITH EXERCISE 8

• SETS x 7
  
• REPS x 12
  
• REST x NONE
  

EXERCISE 8
LAYING STRAIGHT ARM PULLOVERS WITH PLATE (LAY ON FLOOR) SUPERSET WITH EXERCISE 7**

• SETS x 7
  
• REPS x 12
  
• REST x GO BACK TO EXERCISE 7
  

EXERCISE 9
STANDING DB HYPER EXTENSIONS WITH DROP SET

• SETS x 3
• REPS x 10/10, 8/8, 6/6
  
• REST x 60 SEC
  

HOWS THE WORKOUTS GOING!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

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