LEFW Phase 8

Week 1: 3x1, 3x2, 2x3; Week 2: 4x1, 3x2, 2x3; 3&4: 4x1, 4x2, 2x3

Contributed by: Mary

Save Routine

1

• a. Push Press - Barbell
  3 sets × 45 reps
• b. Fast Knees to Stability Ball - Bodyweight/Weighted
  3 sets × 15 reps, 1m rest
• a. Alternating Incline Dumbell Press - Dumbbell
  3 sets × 45 reps
• b. Alternating Lunge - Dumbbell
  3 sets × 15 reps, 1m rest
• a. Inverted Row - Smith
  0 sets × 45 reps
• b. 3-position rear-elevated split squat with pulse - Dumbbell
  0 sets × 15 reps, 1m rest

2

• a. Front to Rear Lunge - Bodyweight/Weighted
  3 sets × 45 reps
• b. Active Plank - Bodyweight/Weighted
  3 sets × 60 reps, 90s rest
• a. Squat to Diagonal Press - Dumbbell
  3 sets × 45 reps
• b. Bent-over Alternating Row - Dumbbell
  3 sets × 15 reps, 90s rest
• a. Jump to chin-up - Barbell
  2 sets × 45 reps
• b. Inchworm - Bodyweight/Weighted
  2 sets × 15 reps, 90s rest