“LAT”s get to training with LCF! :)

“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

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One Response for “LAT”s get to training with LCF! :)

  1. Chris

    avatar

    November 9, 2011 11:42 pm

    Damn girl, you go hard. Keep up the good work.