LeighMundy

Feb 18th 2018

TRY IT OUT

DOWNLOAD

Leigh's Workout

DOWNLOADS/VIEWS: 0/282

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Awesomeness

Back 16 exercises, 1 hr 23 mins

Machine Lat Pulldown	3x8 reps	rest: 45s
Cable Rope Lat Pulldown	3x8 reps	rest: 45s
Cable Rear Pulldown (Wide Grip)	3x8 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	3x8 reps	rest: 45s
Cable V Bar Pulldown	3x8 reps	rest: 45s
Dumbbell Incline Bench Row	3x8 reps	rest: 45s
Dumbbell Rotational Row	3x8 reps	rest: 45s
Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 45s
Machine Back Extension	3x8 reps	rest: 45s
Cable Seated Row	3x8 reps	rest: 45s
Barbell Bent-Over Row (Reverse Grip)	3x8 reps	rest: 45s
Pull-Up (Hammer Grip)	1x8 reps	rest: 45s
Pull-Up	1x8 reps	rest: 45s
Chin-Up	1x8 reps	rest: 45s
Barbell Deadlift	3x8 reps	rest: 45s
Barbell Rack Pull	3x8 reps	rest: 45s

Shoulders/Forearms 17 exercises, 1 hr 33 mins

Dumbbell Seated Shoulder Press	3x8 reps	rest: 45s
Dumbbell Shoulder Press (Reverse Grip)	3x8 reps	rest: 45s
Machine Reverse Fly	3x8 reps	rest: 45s
Cable Shoulder Press	3x8 reps	rest: 45s
Dumbbell Upright Row	3x8 reps	rest: 45s
Cable Lateral Raise	3x8 reps	rest: 45s
Cable Front Raise	3x8 reps	rest: 45s
Barbell Shoulder Press	3x8 reps	rest: 45s
Barbell Rear Military Press	3x8 reps	rest: 45s
Barbell Reverse Curl	3x8 reps	rest: 45s
Dumbbell Lateral Raise (Prone)	3x8 reps	rest: 45s
Dumbbell Front Raise	3x8 reps	rest: 45s
Dumbbell Seated Side Lateral Raise	3x8 reps	rest: 45s
Dumbbell Bent-Over Reverse Fly	3x8 reps	rest: 45s
Dumbbell Wrist Curl (Palms Up)	3x8 reps	rest: 20s
Dumbbell Wrist Curl (Palms Down)	3x8 reps	rest: 20s
Dumbbell Wrist Curl (Neutral Grip)	3x8 reps	rest: 20s

Chest/Lower Leg 12 exercises, 1 hr 8 mins

Dumbbell Incline Bench Press	3x8 reps	rest: 45s
Machine Fly	3x8 reps	rest: 45s
Dumbbell Bench Press	3x8 reps	rest: 45s
Calf Press On Leg Press	3x8 reps	rest: 45s
Hack Single-Leg Calf Raise	3x8 reps	rest: 45s
Machine Calf Raise	3x8 reps	rest: 45s
Cable Mid Chest Crossover	3x8 reps	rest: 45s
Cable Cross-Over	3x8 reps	rest: 45s
Dumbbell Decline Bench Press	3x8 reps	rest: 45s
Barbell Bench Press	3x8 reps	rest: 45s
Barbell Decline Bench Press	3x8 reps	rest: 45s
Machine Seated Calf Raise	3x8 reps	rest: 45s

Upper Leg/Biceps 12 exercises, 1 hr 9 mins

Machine Leg Extension	3x8 reps	rest: 45s
Machine Single-Leg Extension	3x8 reps	rest: 45s
Machine Seated Leg Curl	3x8 reps	rest: 45s
Machine Leg Press	3x8 reps	rest: 45s
Machine Leg Curl (Prone)	3x8 reps	rest: 45s
Barbell Squat	3x8 reps	rest: 45s
Barbell Spider Curl	3x8 reps	rest: 45s
Dumbbell Spider Curl	3x8 reps	rest: 45s
Dumbbell Incline Curl	3x8 reps	rest: 45s
Cable Bicep Curl (Supine Close Grip)	3x8 reps	rest: 45s
Cable Dual Overhead Curl	3x8 reps	rest: 45s
Preacher Curl Machine	3x8 reps	rest: 45s

Triceps/Glutes/Abs 19 exercises, 1 hr 30 mins

Cable Rope Overhead Tricep Extension	3x8 reps	rest: 45s
Cable Shoulder Extension	3x8 reps	rest: 45s
Cable Kneeling Tricep Extension	3x8 reps	rest: 45s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x8 reps	rest: 45s
Cable Crunch	3x8 reps	rest: 20s
Dumbbell Tricep Extension	3x8 reps	rest: 45s
Dumbbell Hammer Curl	3x8 reps	rest: 45s
Bridge	1x8 reps	rest: 45s
Crunch	3x8 reps	rest: 20s
Plank	1x8 reps	rest: 20s
Side Plank	1x8 reps	rest: 20s
Leg Raise	3x8 reps	rest: 15s
Barbell Glute Bridge	3x8 reps	rest: 45s
Barbell Bench Press (Close Grip)	3x8 reps	rest: 45s
Barbell Kneeling Squat	3x8 reps	rest: 30s
EZ Bar French Press	3x8 reps	rest: 45s
Cable Kneeling Crunch	3x8 reps	rest: 20s
Machine Dip	3x8 reps	rest: 45s
Machine Ab Crunch	3x8 reps	rest: 45s

Saturday Mix Up 13 exercises, 1 hr 11 mins

Machine Reverse Lat Pulldown (Close Grip)	3x8 reps	rest: 45s
Cable Front Lat Pulldown (Close Grip)	3x8 reps	rest: 45s
Cable Rope Hammer Curl	3x8 reps	rest: 45s
	3x8 reps	rest: 45s
Cable Reverse Curl	3x8 reps	rest: 45s
Cable Kneeling Tricep Extension	3x8 reps	rest: 45s
Machine Hip Adduction	3x8 reps	rest: 45s
Machine Hip Abduction	3x8 reps	rest: 45s
Dumbbell Seated Arnold Press	3x8 reps	rest: 45s
Hanging Leg Raise	3x8 reps	rest: 45s
Donkey Calf Raise	3x8 reps	rest: 45s
Cable Flat Bench Fly	3x8 reps	rest: 45s
Cable Chest Press (Supine Stability Ball)	3x8 reps	rest: 45s