UTD No.46 - BACK

MUSCLE:  BACK
EXERCISES:  7

EXERCISE 1
LAT PULL DOWN MACHINE (NON CABLE VERSION) WITH DROP SET

• SETS x 3
• REPS x 12/12 (DROP SET IS SINGLE ARM EACH SIDE)
• REST x 90 SEC

EXERCISE 2
LAT PULL DOWN (WIDE GRIP T-BAR) SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 12/12, 10/10, 8/8 (2 SEC CONTRACTIONS ON DROP SET)
• REST x NONE

EXERCISE 3
LAYING DB PULL OVER

• SETS x 3
• REPS x 20, 15, 10
• REST x 120 SEC

EXERCISE 4
SINGLE ARM ROW MACHINE (PLATE LOADED) THEN SUPER SET WITH EXERCISE 5

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

EXERCISE 5
BENT OVER CABLE ROW WITH DROP SET (FIRST SET ROW TOWARDS CHEST, DROP SET ROW TOWARDS HIPS)

• SETS x 3
• REPS x 15/15 ( 2 SEC CONTRACTIONS ON DROP SET)
• REST x 120 SEC

EXERCISE 6
STANDING DB HYPER EXTENSIONS SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 20 (INCREASE WEIGHT EACH SET)
• REST x NONE

EXERCISE 7
LAT PULL DOWN (NEUTRAL GRIP)

• SETS x 3
• REPS x 20, 15, 10
• REST x 60 SEC

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