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Lexima’s Full Body Workout (Inspired by Leroy Colbert)
General
Intermediate
Barbell
Plan Details
The Lexima’s Full Body Workout (Inspired by Leroy Colbert) routine by ChristianParnellLexima is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Full body workout, 3-4 days/week. 4-6 sets per muscle group. 10 reps/set.
Routine detail
Day 1
Cycle A
Est. 74 min
12 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Grip Lat Pulldown (Narrow Grip)
3 Sets x 10 Reps
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
EZ Bar Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
Day 2
Cycle B
Est. 73 min
12 exercises
Barbell Squat
5 Sets x 10 Reps
Barbell Deadlift
4 Sets x 10 Reps
Barbell Bench Press (Wide Grip)
4 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Leverage Machine High Row
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 10 Reps
Day 3
Cycle C
Est. 81 min
13 exercises
Barbell Squat
6 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 10 Reps
Cable Incline Fly
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Cable Front Raise
3 Sets x 10 Reps
Dumbbell Seated Alternating Hammer Curl
3 Sets x 10 Reps
Preacher Curl Machine
3 Sets x 10 Reps
EZ Bar Incline Tricep Extension
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Machine Seated Tricep Dip
3 Sets x 10 Reps
Day 11
Modified Full Body A
Est. 50 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 8 Reps
Pull-Up
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Dumbbell Alternating Incline Curl
3 Sets x 10 Reps
EZ Bar Tricep Extension
3 Sets x 10 Reps
Day 12
Modified Full Body B
Est. 46 min
8 exercises
Barbell Squat
3 Sets x 5 Reps
Barbell Deadlift
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 15 Reps
Barbell Incline Bench Press
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
EZ Bar Incline Tricep Extension
3 Sets x 8 Reps
Day 13
Modified Full Body C
Est. 48 min
7 exercises
Barbell Squat
4 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Barbell Bench Press
4 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Military Press
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Dumbbell Alternating Tricep Extension
3 Sets x 8 Reps
