LEFW week 6

Weeks 1 and 2, 3x1 and 2x2 and 3; weeks 2 and 3, 4x1 and 2x2 and 3

Contributed by: Mary

Save Routine

A

• a. Rear-Elevated Split Squat - Dumbbell
  3 sets × 4 reps
• b. Assisted Chin-Up - Bodyweight/Weighted
  3 sets × 8 reps
• c. Stability Ball Roll-Out - Stability Ball (55cm)
  3 sets × 10 reps, 30s rest
• a. Bent-over Alternating Row - Dumbbell
  2 sets × 60 reps, 0s rest
• b. Single-leg Dumbell Romanian Deadlift - Dumbbell
  2 sets × 10 reps, 1m rest
• a. Dumbell Bench Press - Dumbbell
  2 sets × 60 reps, 0s rest
• b. Lateral Raise from Split Stance - Dumbbell
  2 sets × 60 reps, 1m rest

B

• a. Deadlift - Barbell
  3 sets × 4 reps
• b. Tall Kneeling Overhead Dumbell Press - Dumbbell
  3 sets × 8 reps
• c. Fast Knees to Stability ball - Stability Ball (55cm)
  3 sets × 10 reps, 30s rest
• a. Modified Push-up - Bodyweight/Weighted
  2 sets × 60 reps
• b. Lateral Squat - Dumbbell
  2 sets × 15 reps, 1m rest
• a. Inverted Row - Barbell
  2 sets × 60 reps
• b. Dumbell Curl - Dumbbell
  2 sets × 60 reps, 1m rest