“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 |
*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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