Give this LCF workout a “TRI”! You will “ABS”olutely love it! :)

TIME-FOR-TRICEPS with LCF! :)

by Lauren Christine Frahn

“TRI” as you may, you will not be able to avoid the burn from this TRICEP and Abs workout! What? Oh yesssss…that is a good thing!! 🙂 LET’S GET TO TRAINING! 🙂

DAY 4 – TRIs/Abs Make Every Rep Count* 🙂

EXERCISE

SETS

REP RANGE

REST

Overhand Cable Pushdown

*SQUEEZE*

4

12/12/10/8

1 Min

Single-Arm D.B. Kickback SS

3

12/10/8

1 Min

D.B. Skullcrusher SS

*SLOW NEGATIVE*

3

12/10/8

1 Min

Decline E-Z Bar Skullcrusher

*SLOW NEGATIVE*

3

12/10/8

1 Min

Reverse-Grip Cable Pushdown

3

12/10/8

1 Min

Rope Pushdown

LAST SET: “UP THE STACK”

3

12/10/8

1 Min

“Toes-to-Ceiling” D.B. Reverse Crunch

3

15/15/15

45 Sec

Rope Cable Crunch

3

15/15/15

45 Sec

Seated Ab Machine

3

20/20/20

45 Sec

*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.

Code Breakdown:

“UP THE STACK” On the last set, complete indicated rep range, then immediately move the pin “up the stack” to the next lowest weight, completing reps to failure before moving the pin to the next lowest weight. Feel the burn, baby! 🙂

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. Rest for the indicated amount of time before starting the superset again. 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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