Ad-100x72 Download LiftRep for iOS to take this routine with you into the gym! Learn more...

LEFW week 6

Weeks 1 and 2, 3x1 and 2x2 and 3; weeks 2 and 3, 4x1 and 2x2 and 3

Contributed by: Mary

Save Routine

 

    A

    • a. Rear-Elevated Split Squat - Dumbbell
      3 sets × 4 reps
    • b. Assisted Chin-Up - Bodyweight/Weighted
      3 sets × 8 reps
    • c. Stability Ball Roll-Out - Stability Ball (55cm)
      3 sets × 10 reps, 30s rest
    • a. Bent-over Alternating Row - Dumbbell
      2 sets × 60 reps, 0s rest
    • b. Single-leg Dumbell Romanian Deadlift - Dumbbell
      2 sets × 10 reps, 1m rest
    • a. Dumbell Bench Press - Dumbbell
      2 sets × 60 reps, 0s rest
    • b. Lateral Raise from Split Stance - Dumbbell
      2 sets × 60 reps, 1m rest

    B

    • a. Deadlift - Barbell
      3 sets × 4 reps
    • b. Tall Kneeling Overhead Dumbell Press - Dumbbell
      3 sets × 8 reps
    • c. Fast Knees to Stability ball - Stability Ball (55cm)
      3 sets × 10 reps, 30s rest
    • a. Modified Push-up - Bodyweight/Weighted
      2 sets × 60 reps
    • b. Lateral Squat - Dumbbell
      2 sets × 15 reps, 1m rest
    • a. Inverted Row - Barbell
      2 sets × 60 reps
    • b. Dumbell Curl - Dumbbell
      2 sets × 60 reps, 1m rest