LCF’s “PULL” Yourself Together Workout

by Lauren Christine Frahn

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 Deadlift*Can 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

*Does not include WARM-UP set!

Get to training! 🙂 Good luck and have fun!

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

LCF

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