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Monday, April 01, 2013

Back and ABs Workout by Team NLA athlete Lauren Ritchison / Women's Workouts


 BACK & ABS by Team NLA for Her Athlete Lauren Ritchison

 



SUPPLEMENTS:
Pre-workout: NLA for Her "Uplift" and one capsule of "Shred Her" fat burner
Intra-workout: NLA for Her "Her Aminos"
1 CLA, 1 Fish Oil--


SUPERSET ONE:
Stiff Leg Barbell Deadlift- 95X15 95x15 115x10 115x10 135x5
Seated Leg Pull In: 5 sets of 20

SUPERSET TWO:
Goodmornings: 55x15 65x15 85x10
Lying Leg Raises: 3 sets of 20

TRIPLE SET ONE:
Alt Hammer Grip DB Front Raise: 10x15 15x15 20x15
Bentover Barbell Row: 3 sets of 55x15
Straight Arm Rope Pull Down: 3 sets of 30x15

TRIPLE SET TWO
Wide Grip Lat Pull-Down: 40x25 40x25 50x15 50x15
Underhand Lat Pull-Down: 40x20 40x20 50x15 50x15
45lb Plate Shrugs: 4 sets of 45x10

Post Workout: NLA "Her Whey" Protein
2 Glutamine Capsules

Enjoy,

Lauren Ritchison

NPC Bikini Competitor

@laurenritchison



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