LEFW Phase 6

Contributed by: Mary

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Full Body 1

• Deadlift PR - Barbell
  1 sets × 1 reps
• Tabata Front Squat - Barbell
  8 sets × 20 reps, 10s rest
• a. Face Pull - Cable
  3 sets × 15 reps, 10s rest
• b. Landmine Rainbow - Barbell
  3 sets × 15 reps, 10s rest
• c. Banded no-money - Resistance Band (Green)
  3 sets × 15 reps, 10s rest

Full body 3

• Front Squat - Barbell
  1 sets × 1 reps
• Dumbbell reverse lunge - Dumbbell
  3 sets × 10 reps
• a. Chest-supported Dumbell Row - Dumbbell
  4 sets × 10 reps
• b. Pushup - Bodyweight/Weighted
  4 sets × 10 reps
• c. Walking Farmer's Carry - Dumbbell
  4 sets × 30 reps, 20s rest
• a. Hammer Curl - Dumbbell
  3 sets × 12 reps
• b. Overhead Triceps Extension - Lever
  3 sets × 12 reps
• Palloff Press Iso - Cable
  3 sets × 20 reps

Full Body 2

• Bench Press PR - Barbell
  1 sets × 3 reps
• Plate Squat - Dumbbell (5lbs)
  3 sets × 15 reps, 1m rest
• a. Assisted Pull Up - Bodyweight/Weighted
  4 sets × 5 reps, 30s rest
• b. Dumbell Bench Press - Dumbbell
  4 sets × 5 reps, 30s rest
• a. Inverted Row - Bodyweight/Weighted
  3 sets × 10 reps, 30s rest
• b. Band Pull-Apart - Resistance Band (Green)
  3 sets × 10 reps, 30s rest
• c. Ab Wheel Rollout - Bodyweight/Weighted
  3 sets × 10 reps, 30s rest