UTD No.51 - BACK

MUSCLE:  BACK
EXERCISES:  8

EXERCISE 1
LAT PULL DOWN (WIDE) WITH DROP SET THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 8/16, 7/14, 6/12
  
• REST x NONE

EXERCISE 2
STRAIGHT ARM CABLE PUSH DOWNS WITH DROP SET

• SETS x 3
• REPS x 10/10, 8/8, 6/6
  
• REST x 120 SEC
  

EXERCISE 3
SINGLE ARM PLATE LOADED ROW MACHINE SUPER SET WITH EXERCISE 4 (COMPLETE A. SETS BEFORE MOVING TO B)

• SETS x 6
  
• REPS x A. 10, 8, 6  EACH ARM  B. 6, 6, 6 EACH ARM SUPER SET B SET WITH EXERCISE 5**
  
• REST x NONE
  

EXERCISE 4
SEATED CABLE ROW WITH DROP SET

• SETS x 3
  
• REPS x 10/20, 8/16, 6/12 (HIGH ROW TOWARDS CHEST FOR FIRST SET, LOW ROW TOWARDS HIPS ON DROP)
  
• REST x NONE

EXERCISE 5
LAT PULL DOWN (NEUTRAL GRIP)

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

EXERCISE 6
STRAIGHT ARM DB PULL OVER SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 16, 14, 12
  
• REST x NONE
  

EXERCISE 7
SMITH MACHINE PULL UPS (WIDE GRIP/SIT ON FLOOR UNDER BAR AND PULL UP) SUPER SET WITH EXERCISE 8

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

EXERCISE 8
STANDING DB HYPER EXTENSION

• SETS x 3
  
• REPS x 20
  
• REST x 90 SEC
  

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