BACK to business with LCF! :)

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! 🙂

LCF

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