LCF’s “PULL WORKOUT” ~ Get in full swing, wit

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

LCF’s “PULL WORKOUT” ~ Get in full swing, wit

Hey Labrada fans! 🙂 I am that your summer is in full “swing” and going great! However, make sure that you do not bring this “swing” with you to the gym! When performing your exercises, make sure that you are focusing on the muscle that you are working. Especially when performing your BACK and BICEP workouts, do not sacrifice your form by going TOO HEAVY and forcing you to “swing” the weight up in order to “lift” it…Understand that in doing so, you are using momentum to move the weight MORE than the targeted MUSCLE…No “cheating” allowed in this workout! 🙂 If you find yourself doing this, check your ego at the door 🙂 and lift properly! LET’S GET TO TRAINING! 🙂

LCF’s “PULL” Workout Make Every Rep Count 🙂 🙂
EXERCISE	SETS	REP RANGE	REST
Reverse-Grip Lat Pulldown Do not LEAN BACK ~ Keep Back STRAIGHT!	4	12/10/8/8*	1 Min
Bent-Over Barbell Row ~ UNDERHAND GRIP Keep Back PARALLEL to FLOOR ~ Do not sacrifice form for weight!! S/W GRIP	4	12/10/8/8	1 Min
Single-Arm Bent-Over D.B. Row SS1 Keep Back PARALLEL to FLOOR ~ Do not sacrifice form for weight!!	4	12/10/8/8	1 Min
Incline D.B. Curl SS2	4	12/10/8/8	1 Min
Seated Row ~ Rope SS2 Pause for 1 Second at Full Contraction and SQUEEEEEZE	3	12/10/8	1 Min
Cable Lat “Pullover” SS2 Go lighter ~ Focus on Movement ATTACH ROPE TO LAT PULLDOWN…Step back to get 45-degree angle to rope…Lean Over at Hips…Pull Rope Down, Contracting the Lats…Separate Rope Slightly at Bottom…Keep Elbows Slightly Bent…Don’t Hunch Over	3	12/12/12	1 Min
Wide-Grip Lat Pulldown SS3	3	12/10/8	1 Min
Seated Barbell Curl SS3 Can Go a Bit Heavier Seated!	3	12/10/8	1 Min