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LEFW 9

https://my.precisionnutrition.com/student#/38651/archive/10248617

Contributed by: Mary

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    Full Body 1

  • Sumo Deadlift - Barbell
    3 sets × 5 reps, 2m rest
    • a. Dumbell Step Up - Dumbbell
      1 sets × 3 reps, 10m rest
    • b. Downward Dog - Bodyweight/Weighted
      1 sets × 60 reps
    • a. Band-assisted pullup - Bodyweight/Weighted
      2 sets × 15 reps
    • b. Staggered-stance deep squat breathing - Bodyweight/Weighted
      2 sets × 60 reps, 1m rest
    • a. Face Pull - Cable
      5 sets × 10 reps, 0s rest
    • b. Ab-wheel Rollout - Bodyweight/Weighted
      5 sets × 10 reps, 0s rest

    Full Body 2

  • Bench Press - Barbell
    3 sets × 5 reps, 2m rest
    • a. Chest-supported Dumbell Row - Dumbbell
      1 sets × 600 reps, 2m rest
    • b. Lat and tricep stretch - Bodyweight/Weighted
      1 sets × 60 reps, 2m rest
    • a. Pushup - Barbell
      1 sets × 600 reps, 2m rest
    • b. Staggered-stance deep squat breathing - Bodyweight/Weighted
      1 sets × 60 reps
    • a. Palloff Press Iso - Cable
      3 sets × 20 reps, 0s rest
    • b. Ab Wheel Iso - Bodyweight/Weighted
      3 sets × 20 reps
  • Dumbell Flye EQI - Dumbbell
    1 sets × 60 reps

    Full Body 3

  • Barbell Box Squat - Barbell
    3 sets × 5 reps, 2m rest
    • a. Goblet Squat - Dumbbell
      1 sets × 1000 reps, 0s rest
    • b. Staggered-stance deep squat breathing - Barbell
      1 sets × 60 reps
    • a. Single-Arm Dumbell Row - Dumbbell
      3 sets × 15 reps
    • b. Pec Broomstick - Bodyweight/Weighted
      3 sets × 10 reps, 1m rest
    • a. Prone Y-raise - Bodyweight/Weighted
      3 sets × 10 reps, 0s rest
    • b. Brady Band Series - Bodyweight/Weighted
      3 sets × 10 reps, 0s rest
    • c. Dead Bug - Bodyweight/Weighted
      3 sets × 10 reps, 0s rest

    Full Body 3

  • Barbell Box Squat - Barbell
    3 sets × 5 reps, 2m rest
    • a. Goblet Squat - Dumbbell
      1 sets × 1000 reps, 0s rest
    • b. Staggered-stance deep squat breathing - Barbell
      1 sets × 60 reps
    • a. Single-Arm Dumbell Row - Dumbbell
      3 sets × 15 reps
    • b. Pec Broomstick - Bodyweight/Weighted
      3 sets × 10 reps, 1m rest
    • a. Prone Y-raise - Bodyweight/Weighted
      3 sets × 10 reps, 0s rest
    • b. Brady Band Series - Bodyweight/Weighted
      3 sets × 10 reps, 0s rest
    • c. Dead Bug - Bodyweight/Weighted
      3 sets × 10 reps, 0s rest

    Full Body 3

  • Barbell Box Squat - Barbell
    3 sets × 5 reps, 2m rest
    • a. Goblet Squat - Dumbbell
      1 sets × 1000 reps, 0s rest
    • b. Staggered-stance deep squat breathing - Barbell
      1 sets × 60 reps
    • a. Single-Arm Dumbell Row - Dumbbell
      3 sets × 15 reps
    • b. Pec Broomstick - Bodyweight/Weighted
      3 sets × 10 reps, 1m rest
    • a. Prone Y-raise - Bodyweight/Weighted
      3 sets × 10 reps, 0s rest
    • b. Brady Band Series - Bodyweight/Weighted
      3 sets × 10 reps, 0s rest
    • c. Dead Bug - Bodyweight/Weighted
      3 sets × 10 reps, 0s rest