Give this one a “TRI” with LCF! :)

Give this one a “TRI” with LCF! 🙂

by Lauren Christine Frahn

As you “TRI” to get all of your holiday shopping in over the next couple of weeks, make sure to give this work out a “TRI”, also!! 🙂  Along with the holiday spirit, you will ABS-olutely love the feeling after this workout! 🙂 LET’S GET TO TRAINING! 🙂 HAPPY HOLIDAYS, LABRADA FANS! 🙂

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

EXERCISE

SETS

REP RANGE

REST

Overhand Cable Pushdown

3

10/10/8

1 Min

Reverse-Grip Cable Pushdown

3

12/10/8

1 Min

Lying E-Z Bar Skullcrusher (ELBOWS OUT)

3

12/10/8

1 Min

D.B. Kickback

3

12/10/8

1 Min

Rope Cable Pushdown

3

12/10/8

1 Min

Rope Cable Crunch

3

15/15/15

45 Sec

“Toes-to-Ceiling” Reverse D.B Crunch

**PAUSE 2 Secs @ Top

3

15/15/15

45 Sec

Seated Ab Crunch

DROP SET – 1x

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:

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!! 🙂

Get to training! 🙂 Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.
Stay motivated! 🙂

LCF

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