LCF’s “PULL” Yourself Together Workout

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

Woweeeeee! Okay, so this is not going to be an easy workout, but “PULL” yourself together and get ready…because no workout should be! 😉 I have mixed up the order of exercises throughout the entire workout, so your body will be “guessing” the whole time! Now, this appears to be a long and time-consuming workout, but I would like you to SUPERSET throughout the whole thing, (which is a total of 5 Supersets) taking only enough rest to catch your breath! Who’s with me?! LET’S GET THIS TRAINING PARTY STARTED! 🙂

LCF’s “PULL” Workout – HAMSTRINGS/back/bis/rear delts Make Every Rep Count 🙂 🙂
EXERCISE	SETS	REP RANGE	REST
Reverse Hamstring Curl (w/ Band)*On Back Extension Machine Place D.B. far enough to create tension *ONLY PIVOT AT KNEE ~ Go Forward until Straight ~ DO NOT LEAN ~ Then LEAN BACK as far as possible and SQUEEEEZE 🙂	3	12/10/8	1 Min
Lying Leg CurlVARY TENSIONS	3	12/10/8	1 Min
Wide-Neutral Grip Lat Pulldown	3	12/10/8	1 Min
E-Z Barbell Curl	3	12/10/8	1 Min
Standing Cable Reverse Flye (CCM)	3	12/10/8	1 Min
Seated Leg Curl	3	12/10/8	1 Min
Close-Grip Seated Row	3	12/10/8	1 Min
D.B. Hammer Curl	3	12/10/8	1 Min
Stiff-Legged Barbell DeadliftCan go Heavier Here Keep Barbell CLOSE to Shins *Flat Back – Slight bend in Knee	3	10/10/10	1 Min
Single-Leg Lying Leg CurlVARY TENSIONS	3	12/10/8	1 Min