BACK to business with LCF! :)

by: Lauren Frahn - Posted in: Training and Workout Tips

BACK to business with LCF! 🙂

The holidays are among us, LABRADA! J Hopefully, everyone has stuck with their workout routines, but if not, let’s get right BACK on track! 🙂 BACK to business! 🙂 LET’s GET TO TRAINING! 🙂

DAY 3 – BACK (Lats/Traps/Lower) Make Every Rep Count 🙂
EXERCISE	SETS	REP RANGE	REST	NOTES/TEMPO
Wide-Grip Lat Pulldown	3	10/10/8	1 Min
Bent-Over Barbell Row	3	10/10/8	1 Min
One-Arm Seated Cable Row	3	10/10/8	1 Min
Dumbbell Pullover	3	10/10/8	1 Min	Slight Bend in Elbow Don’t Arch Back
Straight-Arm Lat Pulldown (w/ Rope)	3	10/10/8	1 Min
HyperExtensions (With Plate) SS	3	12/12/12	1 Min
Lower Back Machine SS	3	12/12/12	1 Min
Incline Treadmill	1	15 Min	CARDIO

*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! J 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.

Get to training! 🙂 Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated! 🙂

LCF