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LEFW Phase 5

Contributed by: Mary

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    Full Body 1

  • Deadlift - Barbell
    1 sets × 30 reps
  • Pullup - Bodyweight/Weighted
    1 sets × 15 reps
    • a. Dumbbell Romanian Deadlift - Dumbbell
      2 sets × 6 reps, 30s rest
    • b. Landmine Rainbow - Barbell
      2 sets × 6 reps, 30s rest
    • c. Anderson Band Variations - Resistance Band (Green)
      2 sets × 8 reps, 30s rest

    Full Body 2

  • Single-Arm Dumbell Row - Dumbbell
    1 sets × 25 reps, 0s rest
  • Dumbell Bench Press - Dumbbell
    6 sets × 5 reps, 1m rest
    • a. Face Pull - Cable
      4 sets × 15 reps, 0s rest
    • b. Banded No Money - Resistance Band (Green)
      4 sets × 15 reps, 0s rest
    • c. Pushup - Bodyweight/Weighted
      4 sets × 15 reps, 0s rest
    • a. Waiter's Carry - Dumbbell
      3 sets × 20 reps, 0s rest
    • b. Salute Plank - Bodyweight/Weighted
      3 sets × 20 reps, 0s rest
  • Dumbell Flye EQI - Dumbbell
    1 sets × 60 reps

    Full Body 3

  • Dumbell box squat - Dumbbell
    1 sets × 30 reps, 0s rest
  • Inverted Row - Barbell
    3 sets × 10 reps, 90s rest
  • Rear-Elevated Split Squat - Dumbbell
    2 sets × 5 reps, 90s rest
    • a. Single-arm split stance cable row - Cable
      2 sets × 10 reps, 30s rest
    • b. Prone Y-raise - Bodyweight/Weighted
      2 sets × 10 reps, 30s rest
    • a. Plate Curl - Barbell
      2 sets × 5 reps, 30s rest
    • b. Triceps Press-down - Cable
      2 sets × 10 reps, 30s rest
    • a. Ab-wheel Rollout - Bodyweight/Weighted
      2 sets × 10 reps, 30s rest
    • b. Dead Bug - Bodyweight/Weighted
      2 sets × 20 reps, 30s rest