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LEFW Phase 4

Contributed by: Mary

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    Full Body 1

  • Front Squat - Barbell
    4 sets × 3 reps, 1m rest
  • Pullup - Bodyweight/Weighted
    5 sets × 3 reps, 1m rest
    • a. Walking Lunge - Dumbbell
      2 sets × 15 reps, 0s rest
    • b. Bent-Over Row - Dumbbell
      2 sets × 15 reps, 0s rest
    • c. Tall-Kneeling Landmine Press - Barbell
      2 sets × 15 reps
  • Dead Bug - Bodyweight/Weighted
    2 sets × 20 reps, 30s rest

    Full Body 2

  • Front Squat - Barbell
    2 sets × 15 reps, 1m rest
    • a. Dumbell Bench Press - Dumbbell
      3 sets × 5, 5, 20 reps, 1m rest
    • b. Bent-over dumbell row - Dumbbell
      3 sets × 5, 5, 20 reps, 1m rest
    • a. Chest-supported Dumbell Row - Dumbbell
      2 sets × 20 reps, 30s rest
    • b. Pushup - Bodyweight/Weighted
      2 sets × 20 reps, 30s rest
    • a. Tricep Press Down - Cable
      2 sets × 20 reps, 30s rest
    • b. Dumbell Curl - Dumbbell
      2 sets × 20 reps, 30s rest
    • a. Waiter's Carry - Dumbbell
      2 sets × 30 reps, 30s rest
    • b. Banded No Money - Resistance Band (Green)
      2 sets × 10 reps, 30s rest