RAISE your BAR with LCF! :)

RAISE your BAR with LCF! :)

by Lauren Christine Frahn

Start off your day right and with an UPRIGHT attitude! RAISE your bar! PRESS through your limits – LAT-erally – eh hem….literally!! Okay, I will wrap that up…Let’s Get to Training! 🙂

DAY 7 – SHOULDERS *Make Every Rep Count* 🙂 🙂

EXERCISE

SETS

REP RANGE

REST

Overhead D.B. Press

4

12/10/8/8

1 Min

Barbell to D.B. Front Raise

DROP SET (to D.B.) – 1x
Pause @ Top, Slow Negative

3

6-8, Failure

1 Min

Seated Bent-Over Lateral Raise

DROP SET – 1x

3

6-8, Failure

1 Min

Single-Arm Cable Lateral Raise

3

12/10/8

1 Min

Overhead Press Machine SS

3

10/10/10

1 Min

Seated Lateral Raise Machine SS

3

10/10/10

1 Min

Cable Rear Delt Flye

REST/PAUSE – 1x

3

8-10, Failure

1 Min

Barbell Upright Row

3

12/10/8

1 Min

D.B. Lateral Raise

DROP SET – 1x

3

6-8, Failure

1 Min

*Again, please keep in mind that this workout is more advanced, so if you are just starting out, you can perform standard sets (without the drop) and remove the super sets, if necessary. If you remove the super sets, just complete each exercise individually before moving on to the next.

**Additionally, it is obvious that I like to include a lot of exercises in my workouts! 🙂 If you decide, you may choose a smaller number of exercises from the list to perform, making sure to hit ALL three heads of your shoulder.

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. Before starting the superset again, rest for the indicated amount of time. 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!! 🙂

REST/PAUSE Begin by reaching failure on an exercise. Once you have accomplished this, you will rest a few seconds and then continue the set until you reach failure again. The key is to rest as shortly as is possible! 🙂

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

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated!! 🙂
LCF


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