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LEFW Phase 2

Contributed by: Mary

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    Upper Body 1

  • Single-Arm Dumbell Row EDT (3 x 10 min) - Dumbbell
    0 sets × 3 reps, 30s rest
    • a. Pec Broomstick - Warm Up
      3 sets × 8 reps, 30s rest
    • b. Single-Arm Standing Split Stance Cable Row - Cable
      3 sets × 8 reps, 30s rest
    • c. Pushup - Bodyweight/Weighted
      3 sets × 8, 8, 100 reps, 30s rest
    • a. Hanging Unilateral March - Bodyweight/Weighted
      4 sets × 20 reps, 30s rest
    • b. Banded No Money - Resistance Band (Green)
      4 sets × 10 reps, 30s rest
    • c. Dumbell Fly EQI - Balance
      4 sets × 60 reps, 30s rest
    • a. Dumbell Curl - Dumbbell
      5 sets × 10, 8, 6, 8, 10 reps, 30s rest
    • b. Lying Triceps Extension - Dumbbell
      5 sets × 10, 8, 6, 8, 10 reps, 30s rest

    Upper Body 2

  • Band-assisted pullup - Resistance Band (Green)
    4 sets × 5, 5, 5, 10 reps, 30s rest
    • a. Bent-over dumbell row - Dumbbell
      4 sets × 8 reps, 30s rest
    • b. Scapular Wall Slide - Bodyweight/Weighted
      4 sets × 8 reps, 30s rest
    • a. Single-arm split stance cable row - Cable
      2 sets × 10 reps, 30s rest
    • b. Single-arm split stance cable press - Cable
      2 sets × 10 reps, 30s rest
    • a. Palloff Press Iso - Cable
      4 sets × 20 reps, 10s rest
    • b. Brady Band Series - Resistance Band (Green)
      4 sets × 10 reps, 10s rest
    • c. Face Pull - Cable
      4 sets × 10 reps, 30s rest
    • a. Hammer Curl - Dumbbell
      5 sets × 10, 8, 6, 8, 10 reps, 0s rest
    • b. Triceps Pressdown - Cable
      5 sets × 10, 8, 6, 8, 10 reps, 0s rest

    Lower Body 2

  • Goblet Reverse Lunge with Blocked Knee - Dumbbell
    5 sets × 5 reps, 30s rest
    • a. Dumbell 1/14 Full Squat - Dumbbell
      6 sets × 6 reps, 30s rest
    • b. Dumbell Cross-Over Step-Up - Dumbbell
      6 sets × 3 reps, 30s rest
  • Landmine Rainbow - Barbell
    5 sets × 5 reps, 30s rest

    Lower Body 1

  • Goblet Squat EDT -- 5x10 min - Dumbbell
    0 sets × 5 reps, 30s rest
    • a. Goblet Split Squat - Dumbbell
      5 sets × 5 reps, 30s rest
    • b. Goblet Lateral Lunge - Dumbbell
      5 sets × 5 reps, 30s rest
    • c. Plate Squat - Dumbbell
      5 sets × 3 reps, 30s rest
    • a. Dead Bug - Bodyweight/Weighted
      4 sets × 20 reps, 30s rest
    • b. Side Plank - Bodyweight/Weighted
      4 sets × 20 reps, 30s rest