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LEFW Phase 8

Week 1: 3x1, 3x2, 2x3; Week 2: 4x1, 3x2, 2x3; 3&4: 4x1, 4x2, 2x3

Contributed by: Mary

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    1

    • a. Push Press - Barbell
      3 sets × 45 reps
    • b. Fast Knees to Stability Ball - Bodyweight/Weighted
      3 sets × 15 reps, 1m rest
    • a. Alternating Incline Dumbell Press - Dumbbell
      3 sets × 45 reps
    • b. Alternating Lunge - Dumbbell
      3 sets × 15 reps, 1m rest
    • a. Inverted Row - Smith
      0 sets × 45 reps
    • b. 3-position rear-elevated split squat with pulse - Dumbbell
      0 sets × 15 reps, 1m rest

    2

    • a. Front to Rear Lunge - Bodyweight/Weighted
      3 sets × 45 reps
    • b. Active Plank - Bodyweight/Weighted
      3 sets × 60 reps, 90s rest
    • a. Squat to Diagonal Press - Dumbbell
      3 sets × 45 reps
    • b. Bent-over Alternating Row - Dumbbell
      3 sets × 15 reps, 90s rest
    • a. Jump to chin-up - Barbell
      2 sets × 45 reps
    • b. Inchworm - Bodyweight/Weighted
      2 sets × 15 reps, 90s rest