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LEFW Phase 6

Contributed by: Mary

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    Full Body 1

  • Deadlift PR - Barbell
    1 sets × 1 reps
  • Tabata Front Squat - Barbell
    8 sets × 20 reps, 10s rest
    • a. Face Pull - Cable
      3 sets × 15 reps, 10s rest
    • b. Landmine Rainbow - Barbell
      3 sets × 15 reps, 10s rest
    • c. Banded no-money - Resistance Band (Green)
      3 sets × 15 reps, 10s rest

    Full body 3

  • Front Squat - Barbell
    1 sets × 1 reps
  • Dumbbell reverse lunge - Dumbbell
    3 sets × 10 reps
    • a. Chest-supported Dumbell Row - Dumbbell
      4 sets × 10 reps
    • b. Pushup - Bodyweight/Weighted
      4 sets × 10 reps
    • c. Walking Farmer's Carry - Dumbbell
      4 sets × 30 reps, 20s rest
    • a. Hammer Curl - Dumbbell
      3 sets × 12 reps
    • b. Overhead Triceps Extension - Lever
      3 sets × 12 reps
  • Palloff Press Iso - Cable
    3 sets × 20 reps

    Full Body 2

  • Bench Press PR - Barbell
    1 sets × 3 reps
  • Plate Squat - Dumbbell (5lbs)
    3 sets × 15 reps, 1m rest
    • a. Assisted Pull Up - Bodyweight/Weighted
      4 sets × 5 reps, 30s rest
    • b. Dumbell Bench Press - Dumbbell
      4 sets × 5 reps, 30s rest
    • a. Inverted Row - Bodyweight/Weighted
      3 sets × 10 reps, 30s rest
    • b. Band Pull-Apart - Resistance Band (Green)
      3 sets × 10 reps, 30s rest
    • c. Ab Wheel Rollout - Bodyweight/Weighted
      3 sets × 10 reps, 30s rest