“LIGHT UP” your BACK and BIs with LCF! :)

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

“LIGHT UP” your BACK and BIs with LCF! 🙂
by Lauren Christine Frahn

To review, the PUSH-PULL method for weight training groups together all of the muscles involved in either PULLING (Back/Biceps/Rear Delts) or PUSHING (Chest, Triceps, Lateral & Medial Delts). The main advantage here is to avoid overstressing body parts, allowing time for rest and recovery, which is when your muscles will GROW!!

Before you “PULL” out those fireworks, “light up” your BACK and BICEPS with this intense workout! 🙂 Let’s get to training! Happy Fourth of July!! 🙂

LCF’s “PULL” Workout Make Every Rep Count 🙂 🙂
EXERCISE	SETS	REP RANGE	REST
Wide-Grip Lat Pulldown SS1Do not LEAN BACK ~ Keep Back STRAIGHT!	4	12/10/8/8	1 Min
Straight Bar Cable Curl SS1Wider Grip: Target Short Head of Biceps	4	12/10/8/8	1 Min
Bent-Over Barbell Row ~ OVERHAND GRIP SS2Keep Back PARALLEL to FLOOR ~ Do not sacrifice form for weight!! S/W GRIP	4	12/10/8/8	1 Min
D.B. Hammer Curl SS2	4	12/10/8/8	1 Min
Close-Grip Seated Row SS3TARGETS LOWER LATS	3	12/10/8	1 Min
Hyperextensions (Weighted) SS3Hold Plate	3	12/12/12	1 Min
Assisted Wide-Grip Pull-Up SS4	3	12/12/12	1 Min
Close Reverse-Grip Chin-Up SS4	3	TO FAILURE	1 Min