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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

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UTD No.7 - BACK

10/16/2019

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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

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    HOW IT WORKS

    Season 6 of The Ultimate Training Day Challenge has begun! 

    This is where you will find my actual weight training routines uploaded daily Tues-Sat 10 am central time every two weeks.

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  • Home
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      • SYMI Photography Photoshoot
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