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

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

by Lauren Christine Frahn

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

*Does not include WARM-UP set!

Note: It is very clear that I am a “VOLUME queen” when it comes to my sets! 🙂 If you prefer to do only three sets per exercise, do a 12/10/8 format.

Get to training! 🙂  Good luck and have fun!

DREAM. INSPIRE. MOTIVATE. ENCOURAGE.

Stay motivated! 🙂

LCF

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