LEFW Phase 5

Contributed by: Mary

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Full Body 1

• Deadlift - Barbell
  1 sets × 30 reps
• Pullup - Bodyweight/Weighted
  1 sets × 15 reps
• a. Dumbbell Romanian Deadlift - Dumbbell
  2 sets × 6 reps, 30s rest
• b. Landmine Rainbow - Barbell
  2 sets × 6 reps, 30s rest
• c. Anderson Band Variations - Resistance Band (Green)
  2 sets × 8 reps, 30s rest

Full Body 2

• Single-Arm Dumbell Row - Dumbbell
  1 sets × 25 reps, 0s rest
• Dumbell Bench Press - Dumbbell
  6 sets × 5 reps, 1m rest
• a. Face Pull - Cable
  4 sets × 15 reps, 0s rest
• b. Banded No Money - Resistance Band (Green)
  4 sets × 15 reps, 0s rest
• c. Pushup - Bodyweight/Weighted
  4 sets × 15 reps, 0s rest
• a. Waiter's Carry - Dumbbell
  3 sets × 20 reps, 0s rest
• b. Salute Plank - Bodyweight/Weighted
  3 sets × 20 reps, 0s rest
• Dumbell Flye EQI - Dumbbell
  1 sets × 60 reps

Full Body 3

• Dumbell box squat - Dumbbell
  1 sets × 30 reps, 0s rest
• Inverted Row - Barbell
  3 sets × 10 reps, 90s rest
• Rear-Elevated Split Squat - Dumbbell
  2 sets × 5 reps, 90s rest
• a. Single-arm split stance cable row - Cable
  2 sets × 10 reps, 30s rest
• b. Prone Y-raise - Bodyweight/Weighted
  2 sets × 10 reps, 30s rest
• a. Plate Curl - Barbell
  2 sets × 5 reps, 30s rest
• b. Triceps Press-down - Cable
  2 sets × 10 reps, 30s rest
• a. Ab-wheel Rollout - Bodyweight/Weighted
  2 sets × 10 reps, 30s rest
• b. Dead Bug - Bodyweight/Weighted
  2 sets × 20 reps, 30s rest