ChristianParnellLexima

Sep 2nd 2018

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Lexima’s Full Body Workout (Inspired by Leroy Colbert)

DOWNLOADS/VIEWS: 15/7301

RATING: 65 (FROM 10 JEFIT MEMBERS)

3 DAYS - General Fitness - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Full body workout, 3-4 days/week. 4-6 sets per muscle group. 10 reps/set.

Cycle A 12 exercises, 1 hr 13 mins

Barbell Squat	6x10 reps	rest: 45s
Machine Seated Calf Raise	3x15 reps	rest: 30s
Barbell Bench Press	4x10 reps	rest: 30s
Barbell Incline Bench Press	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Cable Grip Lat Pulldown (Narrow Grip)	3x10 reps	rest: 30s
Barbell Military Press	3x10 reps	rest: 30s
Dumbbell Seated Arnold Press	3x10 reps	rest: 30s
EZ Bar Curl	3x10 reps	rest: 0s
Dumbbell Concentration Curl	3x10 reps	rest: 30s
EZ Bar Tricep Extension	3x10 reps	rest: 0s
Cable Tricep Pushdown (Rope)	3x10 reps	rest: 30s

Cycle B 12 exercises, 1 hr 13 mins

Barbell Squat	5x10 reps	rest: 30s
Barbell Deadlift	4x10 reps	rest: 30s
Barbell Bench Press (Wide Grip)	4x10 reps	rest: 30s
Dumbbell Incline Fly	3x10 reps	rest: 30s
Leverage Machine High Row	3x10 reps	rest: 30s
T Bar Row	3x10 reps	rest: 30s
Barbell Shoulder Press	3x10 reps	rest: 0s
Cable One-Arm Lateral Raise	3x10 reps	rest: 45s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 0s
Barbell Preacher Curl	3x10 reps	rest: 45s
Cable Shoulder Extension	3x10 reps	rest: 0s
Dumbbell Alternating Tricep Extension	3x10 reps	rest: 45s

Cycle C 13 exercises, 1 hr 21 mins

Barbell Squat	6x10 reps	rest: 30s
Machine Seated Calf Raise	3x15 reps	rest: 45s
Barbell Bench Press	4x10 reps	rest: 30s
Cable Incline Fly	3x10 reps	rest: 30s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 30s
Dumbbell One-Arm Row	3x10 reps	rest: 30s
Dumbbell Seated Arnold Press	3x10 reps	rest: 30s
Cable Front Raise	3x10 reps	rest: 30s
Dumbbell Seated Alternating Hammer Curl	3x10 reps	rest: 30s
Preacher Curl Machine	3x10 reps	rest: 30s
EZ Bar Incline Tricep Extension	3x10 reps	rest: 30s
Weighted Tricep Dip	3x10 reps	rest: 30s
Machine Seated Tricep Dip	3x10 reps	rest: 30s

Modified Full Body A 7 exercises, 49 mins

Barbell Squat	4x8 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 30s
Barbell Bench Press	4x8 reps	rest: 45s
Pull-Up	4x10 reps	rest: 30s
Barbell Military Press	3x8 reps	rest: 45s
Dumbbell Alternating Incline Curl	3x10 reps	rest: 60s
EZ Bar Tricep Extension	3x10 reps	rest: 60s

Modified Full Body B 8 exercises, 46 mins

Barbell Squat	3x5 reps	rest: 60s
Barbell Deadlift	3x8 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 30s
Barbell Incline Bench Press	4x8 reps	rest: 45s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 30s
Barbell Shoulder Press	3x8 reps	rest: 45s
EZ Bar Curl	3x8 reps	rest: 0s
EZ Bar Incline Tricep Extension	3x8 reps	rest: 0s

Modified Full Body C 7 exercises, 48 mins

Barbell Squat	4x8 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 30s
Barbell Bench Press	4x8 reps	rest: 45s
Barbell Bent-Over Row	4x10 reps	rest: 30s
Barbell Military Press	3x8 reps	rest: 45s
Preacher Curl Machine	3x8 reps	rest: 60s
Dumbbell Alternating Tricep Extension	3x8 reps	rest: 60s