BACK ATTACK WITH LCF!

by Lauren Christine Frahn

Time for a BACK ATTACK with LCF! :) The BACK is your most complex body part, so it is critical to implement exercises that will hit ALL of the various areas and muscle groups. Here we go! :)

LCF’s Back Workout Routine

 

EXERCISE

SETS

REP RANGE

REST

Wide-Grip Lat Pulldown*

DROP SET – 1x

3

8-10, Failure

1 Min

Neutral-Grip Chin-Up                    SS

3

To Failure

1 Min

Straight-Arm Pushdown                SS

3

12/10/8

1 Min

Reverse-Grip Lat Pulldown

DROP SET – 1x

3

8-10, Failure

1 Min

Single-Arm T-Bar Row

REST/PAUSE – 1x

3

8-10, Failure

1 Min

Bent-Over D.B. Row (FAST TEMPO)

DROP SET – 1x

3

8-10, Failure

1 Min

Wide-Neutral Grip Seated Row

DROP SET – 1x

4

6-8, To Failure

1 Min

HyperExtensions (Weighted)         SS

3

12/12/12

1 Min

Lower Back Machine                     SS

3

12/12/12

1 Min

*Does not include warm up set of 12-15 rep

**Keep in mind that this is what personally works for me ~ It is obvious that I like to include a lot of exercises in my workouts! 🙂 If you prefer to train using only three or four exercises, you may choose which exercises you would like to perform from the list, making sure to hit ALL parts of the back.

***Also, 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.

 

 

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! :)

Get to training! :) Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated! :)

LCF

Sign Up To The Lean Body Coaching Club!

Visit our YouTube Page at: www.youtube.com/labradanutrition

                Click LIKE on our Facebook Fan Page at: http://www.facebook.com/LabradaNutrition

Facebook Comments