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LEFW Phase 7

Contributed by: Mary

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    Workout A

    • a. Rear-Elevated Split Squat - Dumbbell
      3 sets × 6 reps
    • b. 1/2 Plank Dumbell Row - Dumbbell
      3 sets × 10 reps, 1m rest
    • a. Tall Kneeling Overhead Dumbell Press - Dumbbell
      2 sets × 12 reps
    • b. Bent-over Rear Delt Fly - Dumbbell
      2 sets × 12 reps, 1m rest
    • a. Front Squat - Barbell
      2 sets × 12 reps
    • b. Dumbell Scaption - Dumbbell
      2 sets × 12 reps, 1m rest

    Workout B

    • a. Deadlift - Barbell
      3 sets × 6 reps
    • b. Alternating Dumbell Bench Press - Dumbbell
      3 sets × 10 reps, 1m rest
    • a. Inverted Row - Barbell
      2 sets × 12 reps
    • b. Pushup - Bodyweight/Weighted
      2 sets × 12 reps, 1m rest
    • a. Front Lunge - Dumbbell
      2 sets × 12 reps
    • b. Straight-Arm Band Pulldown - Resistance Band (Green)
      2 sets × 12 reps, 1m rest