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

“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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