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! 🙂
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