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LEFW 8

Contributed by: Mary

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    Full Body 1

  • Front Squat - Barbell
    1 sets × 300 reps, 0s rest
  • Walking Farmer's Carry - Dumbbell
    1 sets × 60 reps, 0s rest
    • a. Inverted Row - Barbell
      8 sets × 10, 8, 6, 4, 10, 8, 6, 4 reps, 0s rest
    • b. Band-resisted Pushup - Bodyweight/Weighted
      8 sets × 10, 8, 6, 4, 10, 8, 6, 4 reps, 0s rest
  • Face Pull - Cable
    3 sets × 15 reps, 1m rest

    Full Body 3

    • a. Back Squat - Barbell
      4 sets × 8, 7, 6, 5 reps
    • b. Overhead Squat - Bodyweight/Weighted
      4 sets × 8, 7, 6, 5 reps
    • a. Bench Press - Barbell
      4 sets × 8, 7, 6, 5 reps, 0s rest
    • b. Single-Arm Standing Split Stance Cable Row - Cable
      4 sets × 8, 7, 6, 5 reps, 0s rest
    • a. Goblet Lateral Lunge Walk - Dumbbell
      3 sets × 8 reps, 1m rest
    • b. Dumbbell reverse lunge - Dumbbell
      3 sets × 8 reps, 1m rest
    • a. Hanging Unilateral March - Bodyweight/Weighted
      3 sets × 20 reps, 0s rest
    • b. Banded No Money - Resistance Band (Green)
      3 sets × 15 reps, 0s rest

    Full Body 2

    • a. Sumo Deadlift - Barbell
      4 sets × 8, 7, 6, 5 reps
    • b. Bent-over dumbell row - Dumbbell
      4 sets × 8, 7, 6, 5 reps
    • a. Neutral Grip Pullup - Bodyweight/Weighted
      4 sets × 8, 7, 6, 5 reps
    • b. Dumbell Push Press - Dumbbell
      4 sets × 8, 7, 6, 5 reps
    • a. SHELC - Bodyweight/Weighted
      3 sets × 8 reps, 0s rest
    • b. Single-leg Dumbell Romanian Deadlift - Dumbbell
      3 sets × 8 reps, 1m rest
    • a. Downward Dog - Bodyweight/Weighted
      3 sets × 60 reps
    • b. Palloff Press Iso - Barbell
      3 sets × 20 reps