“LAT”s get to training with LCF! :)

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

“LAT”s get to training with LCF! 🙂

Developing your back muscles is perhaps one of the most important factors in determining your upper body strength ~ Time for a BACK ATTACK! 🙂 “LAT”’s GET TO TRAINING! 🙂

DAY 3 – BACK (Lats/Traps/Lower) Make Every Rep Count 🙂 🙂
EXERCISE	SETS	REP RANGE	REST
Wide-Grip Chin Up	3	To Failure	1 Min
Lat Pulldown Machine	3	10/10/10	1 Min
Reverse-Grip Incline Bench D.B. Row SQUEEZE/PAUSE @ Top	3	12/10/8	1 Min
T-Bar Row HEAVY REST/PAUSE – 1x	3	6-8, Failure	1 Min
Neutral-Grip Lat Pulldown DROP SET – 1x	3	8-10, Failure	1 Min
Close-Grip Seated Row SS 2 Second Hold & SUPER SLOW on NEGATIVE	3	12/10/8	1 Min
Behind-the-Neck Lat Pulldown SS	3	12/10/8	1 Min
Weighted HyperExtensions SS	3	12/12/12	1 Min
Lower Back Machine SS	3	12/12/12	1 Min

*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.

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.

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