UTD No.7 - BACK

MUSCLE:  BACK
EXERCISES:  8

EXERCISE 1
WEIGHTED PULL UPS TO DROP SET BODY WEIGHT (WIDE GRIP) SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 5/10
• REST x NONE

EXERCISE 2
STANDING HIGH PULLEY LAT PULL DOWN WITH ROPE ATTACHMENT (PUT PULLEY ABOVE HEAD AND PROCEED TO PULL HANDLES UNDER CHEST)

• SETS x 3
• REPS x 30
• REST x 90 SEC

EXERCISE 3
MACHINE LAT PULL DOWN (SINGLE ARM FIRST SETS THEN DOUBLE ARM SECOND SETS)

• SETS x 3
• REPS x 12/24.  10/20.  8/16
• REST x 120 SEC

EXERCISE 4
STANDING CABLE ROW WITH DROP SET THEN

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

EXERCISE 5
STRAIGHT ARM CABLE PUSH DOWNS WITH DROP SET

• SETS x 3
• REPS x 12/24.  10/20.  8/16.
• REST x 90 SEC

EXERCISE 6
SEATED ROW MACHINE WITH DROP SET (NON CABLE) THEN SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 10/20
• REST x NONE

EXERCISE 7
DB PULL OVERS

• SETS x 3
• REPS x 20. 15. 10.
• REST x 90 SEC

EXERCISE 8
HYPER EXTENSIONS

• SETS x 3
• REPS x 1,2,3,4,5,6,7,8,9,10 (WITHOUT REST DO 1 REP, THEN 2 REPS, THEN 3 REPS, THEN 4 REPS STARTING OVER AT 1 ETC UNTIL YOU REACH 10.  55 REPS TOTAL.  PAUSE/CONTRACTION HOLD ON LAST REP PER SEQUENCE)
• REST x NONE

WANT A SHOUT OUT? 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 #UltimateTrainingDay

HOW WOULD YOU RATE THIS WORKOUT 1-10?  DROP A COMMENT BELOW!