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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

READ MORE...

UTD No.46 - BACK

2/12/2020

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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

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!

INSTAGRAM HASHTAGS:  #NATTYNATION #NNathleticclub


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  • Home
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  • About
    • Biography
    • Interviews >
      • Real Talk LIVE Interview
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    • News-Feed >
      • Newspaper Article # 1
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