“LAT”s get to training with LCF! 🙂
by 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
Sign Up To The Lean Body Coaching Club!
Visit our YouTube Page at: www.youtube.com/labradanutrition
Click LIKE on our Facebook Fan Page at http://www.facebook.com/LabradaNutrition
Chris
November 9, 2011 11:42 pm
Damn girl, you go hard. Keep up the good work.