Leigh's Workout
General
Advanced
Machine strength
Plan Details
The Leigh's Workout routine by LeighMundy is a 7 day workout plan. It is an advanced level plan to achieve general fitness goals.
Awesomeness
Routine detail
Mon
Back
Est. 84 min
16 exercises
Machine Lat Pulldown
3 Sets x 8 Reps
Cable Rope Lat Pulldown
3 Sets x 8 Reps
Cable Rear Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable V Bar Pulldown
3 Sets x 8 Reps
Dumbbell Incline Bench Row
3 Sets x 8 Reps
Dumbbell Rotational Row
3 Sets x 8 Reps
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Machine Back Extension
3 Sets x 8 Reps
Cable Seated Row
3 Sets x 8 Reps
Barbell Bent-Over Row (Reverse Grip)
3 Sets x 8 Reps
Pull-Up (Hammer Grip)
1 Set x 8 Reps
Pull-Up
1 Set x 8 Reps
Chin-Up with Knee Raise
1 Set x 8 Reps
Barbell Deadlift
3 Sets x 8 Reps
Barbell Rack Pull
3 Sets x 8 Reps
Tue
Shoulders/Forearms
Est. 94 min
17 exercises
Dumbbell Seated Shoulder Press
3 Sets x 8 Reps
Dumbbell Shoulder Press (Reverse Grip)
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Cable Shoulder Press
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Cable Lateral Raise
3 Sets x 8 Reps
Cable Front Raise
3 Sets x 8 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Rear Military Press
3 Sets x 8 Reps
Barbell Reverse Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise (Prone)
3 Sets x 8 Reps
Dumbbell Front Raise
3 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
3 Sets x 8 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Up)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Palms Down)
3 Sets x 8 Reps
Dumbbell Wrist Curl (Neutral Grip)
3 Sets x 8 Reps
Wed
Chest/Lower Leg
Est. 69 min
12 exercises
Dumbbell Incline Bench Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 8 Reps
Calf Press On Leg Press
3 Sets x 8 Reps
Hack Single-Leg Calf Raise
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Cable Mid Chest Crossover
3 Sets x 8 Reps
Cable Cross-Over
3 Sets x 8 Reps
Dumbbell Decline Bench Press
3 Sets x 8 Reps
Barbell Bench Press
3 Sets x 8 Reps
Barbell Decline Bench Press
3 Sets x 8 Reps
Machine Seated Calf Raise
3 Sets x 8 Reps
Thu
Upper Leg/Biceps
Est. 69 min
12 exercises
Machine Leg Extension
3 Sets x 8 Reps
Machine Single-Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Barbell Squat
3 Sets x 8 Reps
Barbell Spider Curl
3 Sets x 8 Reps
Dumbbell Spider Curl
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Bicep Curl (Supine Close Grip)
3 Sets x 8 Reps
Cable Dual Overhead Curl
3 Sets x 8 Reps
Preacher Curl Machine
3 Sets x 8 Reps
Fri
Triceps/Glutes/Abs
Est. 90 min
19 exercises
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Cable Kneeling Tricep Extension
3 Sets x 8 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 8 Reps
Cable Crunch
3 Sets x 8 Reps
Dumbbell Tricep Extension
3 Sets x 8 Reps
Dumbbell Hammer Curl
3 Sets x 8 Reps
Bridge
1 Set
Crunch
3 Sets x 8 Reps
Plank
1 Set
Side Plank
1 Set x 8 Reps
Leg Raise
3 Sets x 8 Reps
Barbell Glute Bridge
3 Sets x 8 Reps
Barbell Bench Press (Close Grip)
3 Sets x 8 Reps
Barbell Kneeling Squat
3 Sets x 8 Reps
EZ Bar French Press
3 Sets x 8 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Machine Ab Crunch
3 Sets x 8 Reps
Sat
Saturday Mix Up
Est. 72 min
13 exercises
Machine Reverse Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 8 Reps
Cable Rope Hammer Curl
3 Sets x 8 Reps
Cable Lat Pullover
3 Sets x 8 Reps
Cable Reverse Curl
3 Sets x 8 Reps
Cable Kneeling Tricep Extension
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Hanging Leg Raise
3 Sets x 8 Reps
Donkey Calf Raise
3 Sets x 8 Reps
Cable Flat Bench Fly
3 Sets x 8 Reps
Cable Chest Press (Supine Stability Ball)
3 Sets x 8 Reps
Sun
Cardio
Est. 38 min
5 exercises
Step Machine
1 Set
Elliptical Training
1 Set
Walking
1 Set
Indoor Cycling
1 Set
Rowing
1 Set
