LEFW Phase 4

Contributed by: Mary

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Full Body 1

• Front Squat - Barbell
  4 sets × 3 reps, 1m rest
• Pullup - Bodyweight/Weighted
  5 sets × 3 reps, 1m rest
• a. Walking Lunge - Dumbbell
  2 sets × 15 reps, 0s rest
• b. Bent-Over Row - Dumbbell
  2 sets × 15 reps, 0s rest
• c. Tall-Kneeling Landmine Press - Barbell
  2 sets × 15 reps
• Dead Bug - Bodyweight/Weighted
  2 sets × 20 reps, 30s rest

Full Body 2

• Front Squat - Barbell
  2 sets × 15 reps, 1m rest
• a. Dumbell Bench Press - Dumbbell
  3 sets × 5, 5, 20 reps, 1m rest
• b. Bent-over dumbell row - Dumbbell
  3 sets × 5, 5, 20 reps, 1m rest
• a. Chest-supported Dumbell Row - Dumbbell
  2 sets × 20 reps, 30s rest
• b. Pushup - Bodyweight/Weighted
  2 sets × 20 reps, 30s rest
• a. Tricep Press Down - Cable
  2 sets × 20 reps, 30s rest
• b. Dumbell Curl - Dumbbell
  2 sets × 20 reps, 30s rest
• a. Waiter's Carry - Dumbbell
  2 sets × 30 reps, 30s rest
• b. Banded No Money - Resistance Band (Green)
  2 sets × 10 reps, 30s rest