BACK to business with LCF! 🙂
by 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! 🙂
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