LEFW Phase 7

Contributed by: Mary

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Workout A

• a. Rear-Elevated Split Squat - Dumbbell
  3 sets × 6 reps
• b. 1/2 Plank Dumbell Row - Dumbbell
  3 sets × 10 reps, 1m rest
• a. Tall Kneeling Overhead Dumbell Press - Dumbbell
  2 sets × 12 reps
• b. Bent-over Rear Delt Fly - Dumbbell
  2 sets × 12 reps, 1m rest
• a. Front Squat - Barbell
  2 sets × 12 reps
• b. Dumbell Scaption - Dumbbell
  2 sets × 12 reps, 1m rest

Workout B

• a. Deadlift - Barbell
  3 sets × 6 reps
• b. Alternating Dumbell Bench Press - Dumbbell
  3 sets × 10 reps, 1m rest
• a. Inverted Row - Barbell
  2 sets × 12 reps
• b. Pushup - Bodyweight/Weighted
  2 sets × 12 reps, 1m rest
• a. Front Lunge - Dumbbell
  2 sets × 12 reps
• b. Straight-Arm Band Pulldown - Resistance Band (Green)
  2 sets × 12 reps, 1m rest