LCF’s Back with BACK! :)

LCF’s BACK with BACK! Time for an amazing BACK WORKOUT! 

The back is crisscrossed by broad bands of muscle. The Latissimus Dorsi muscles (“Lats”) are the largest muscles in the back. The widest muscles in the back are the trapezius (“Traps”), the levator scapula, the rhomboids, and the latissimus dorsi. The muscles in the lower back provide support for your upright posture. The muscles at the top of the back move the shoulders and arms, and help you breathe. Those in the central group steady the spine and enable you to bend forward and backward and to twist from side to side. The deeper muscles form an overlapping sheet that joins this central region to the shoulder blade and pelvis (hips).

It is quite obvious why a good, strong back is so important, huh?! 🙂 Let’s get to training! 🙂

LCF’s BACK Workout #1!

EXERCISE                                                    # of SETS      REP RANGE      REST TIME

Close Reverse-Grip Chin-Ups

4

To Failure

1 Min

Smith Machine Pull-Ups              SS1

4

12/12/12/12

1 Min

Underhand Bent-Over Barbell Row   SS1

4

12/10/8/8

1 Min

Single-Arm T-Bar Row  (Lower Grip)

GO HEAVIER HERE 

4

8/8/8/8

1 Min

Wide-Grip Lat Pulldown              SS2

Lean Back Slightly

4

10/10/8/8

1 Min

Neutral-Grip Lat Pulldown           SS2

4

10/10/8/8

1 Min

Close-Grip Seated Row

DROP SET – 1x

4

  6-8; Failure

1 Min

HyperExtensions (Weighted)        SS3

3

12/12/12

1 Min

Lower Back Machine                    SS3

3

12/12/12

1 Min

Again, keep in mind that this workout is a bit more advanced, so if you are just starting out, you can decrease the number of sets to 3 and remove the super sets, if necessary. If you remove the super sets, just complete each exercise individually before moving on to the next.

Until you get used to my “codes”, I will break them down for you! Here we go:

SS = Superset Complete one set and move directly to the next exercise set, no rest in between. That counts as one set of the superset. Rest for the indicated amount of time before starting the superset again. Repeat the superset 3 or 4 times, as indicated.

DROP SET Start with a weight heavy enough to fatigue for the first indicated rep range, than drop the weight to fatigue at the next indicated rep range. In this case, you will drop the weight one time (usually by 15%) to failure…a.k.a. until you cannot get out even one more rep with proper form!! 🙂

Now….get to training! 🙂 Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated!! 🙂
LCF


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