mbb intermediate cycle 1 - JEFIT

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mbb intermediate cycle 1 - JEFIT

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mbb intermediate cycle 1

AUDIO TIP

General

Intermediate

Barbell

Plan Details

The mbb intermediate cycle 1 routine by vikasvv01 is a 7 day workout plan. It is an intermediate level plan to achieve general fitness goals.

https://youtube.com/playlist?list=PL5qo1Sl2GW3ciaEiTO1ReIRvvkDUJ0R8F

Routine detail

Day 1

chest

Est. 72 min

9 exercises

Push-Up Demonstration

Push-Up

1 Set x 10 Reps

Barbell Bench Press Demonstration

Barbell Bench Press

4 Sets x 10 Reps

Dumbbell Fly Demonstration

Dumbbell Fly

4 Sets x 10 Reps

Barbell Incline Bench Press Demonstration

Barbell Incline Bench Press

4 Sets x 12 Reps

Dumbbell Incline Fly Demonstration

Dumbbell Incline Fly

4 Sets x 10 Reps

Machine Fly Demonstration

Machine Fly

6 Sets x 12 Reps

Dumbbell Bench Press Demonstration

Dumbbell Bench Press

3 Sets x 12 Reps

Dumbbell Incline Bench Press Demonstration

Dumbbell Incline Bench Press

3 Sets x 12 Reps

Dumbbell Pullover Demonstration

Dumbbell Pullover

3 Sets x 12 Reps

Day 2

back

Est. 129 min

8 exercises

Pull-Up Demonstration

Pull-Up

2 Sets x 12 Reps

Cable Lat Pulldown (Wide Grip) Demonstration

Cable Lat Pulldown (Wide Grip)

3 Sets x 12 Reps

Dumbbell One-Arm Row Demonstration

Dumbbell One-Arm Row

6 Sets x 12 Reps

Machine Lat Pulldown (Reverse Grip) Demonstration

Machine Lat Pulldown (Reverse Grip)

3 Sets x 12 Reps

Barbell Bent-Over Row (Reverse Grip) Demonstration

Barbell Bent-Over Row (Reverse Grip)

6 Sets x 10 Reps

Cable V Bar Pulldown Demonstration

Cable V Bar Pulldown

3 Sets x 12 Reps

Barbell Rack Pull Demonstration

Barbell Rack Pull

6 Sets x 10 Reps

Treadmill Running Demonstration

Treadmill Running

1 Set

Day 3

bicep/ triceps

Est. 71 min

9 exercises

Dumbbell Alternating Bicep Curl Demonstration

Dumbbell Alternating Bicep Curl

3 Sets x 12 Reps

Barbell Curl Demonstration

Barbell Curl

6 Sets x 8 Reps

Barbell Preacher Curl Demonstration

Barbell Preacher Curl

3 Sets x 12 Reps

Weight Plate Reverse Curl Demonstration

Weight Plate Reverse Curl

3 Sets x 15 Reps

Cable Tricep Pushdown (Rope) Demonstration

Cable Tricep Pushdown (Rope)

4 Sets x 12 Reps

Dumbbell Tricep Extension Demonstration

Dumbbell Tricep Extension

4 Sets x 10 Reps

EZ Bar Decline Close Grip Skull Crusher Demonstration

EZ Bar Decline Close Grip Skull Crusher

3 Sets x 15 Reps

Barbell Bench Press (Close Grip) Demonstration

Barbell Bench Press (Close Grip)

3 Sets x 15 Reps

Bench Dip Demonstration

Bench Dip

2 Sets x 30 Reps

Day 4

shoulders

Est. 74 min

7 exercises

Barbell Shoulder Press Demonstration

Barbell Shoulder Press

4 Sets x 10 Reps

Dumbbell Seated Shoulder Press Demonstration

Dumbbell Seated Shoulder Press

4 Sets x 10 Reps

Dumbbell Alternating Front Raise Demonstration

Dumbbell Alternating Front Raise

4 Sets x 15 Reps

Dumbbell Lateral Raise Demonstration

Dumbbell Lateral Raise

4 Sets x 15 Reps

Dumbbell Bent-Over Raise Demonstration

Dumbbell Bent-Over Raise

4 Sets x 15 Reps

Cable Rope Face Pull Demonstration

Cable Rope Face Pull

3 Sets x 25 Reps

Barbell Shrug Demonstration

Barbell Shrug

8 Sets x 8 Reps

Day 5

legs and calves

Est. 74 min

5 exercises

Barbell Squat Demonstration

Barbell Squat

8 Sets x 12 Reps

Dumbbell Lunge Demonstration

Dumbbell Lunge

6 Sets x 12 Reps

Machine Leg Extension Demonstration

Machine Leg Extension

3 Sets x 33 Reps

Machine Leg Curl (Prone) Demonstration

Machine Leg Curl (Prone)

3 Sets x 33 Reps

Bodyweight Calf Raise Demonstration

Bodyweight Calf Raise

4 Sets x 50 Reps

Day 6

abs cardio

Est. 125 min

15 exercises

Push-Up Demonstration

Push-Up

3 Sets x 12 Reps

Hanging Leg Raise Demonstration

Hanging Leg Raise

4 Sets x 12 Reps

Cable Kneeling Crunch (Rope) Demonstration

Cable Kneeling Crunch (Rope)

4 Sets x 12 Reps

Reverse Crunch Demonstration

Reverse Crunch

4 Sets x 12 Reps

Crunch Demonstration

Crunch

4 Sets x 12 Reps

Barbell Seated Twist Demonstration

Barbell Seated Twist

4 Sets x 12 Reps

Push-Up to Side Plank Demonstration

Push-Up to Side Plank

3 Sets x 12 Reps

Barbell Ab Rollout Demonstration

Barbell Ab Rollout

4 Sets x 15 Reps

Decline Crunch Demonstration

Decline Crunch

4 Sets x 15 Reps

Weighted Side Bend Demonstration

Weighted Side Bend

3 Sets x 12 Reps

Weighted Crunch Demonstration

Weighted Crunch

4 Sets x 12 Reps

Bench Leg Raise (Supine) Demonstration

Bench Leg Raise (Supine)

5 Sets x 12 Reps

Seated Leg Tuck Demonstration

Seated Leg Tuck

5 Sets x 12 Reps

Dumbbell Side Bend Demonstration

Dumbbell Side Bend

5 Sets x 12 Reps

Plank Demonstration

Plank

3 Sets

Day 7

forearms

Est. 29 min

4 exercises

Barbell Wrist Curl (Palms Up) Demonstration

Barbell Wrist Curl (Palms Up)

3 Sets x 12 Reps

Barbell Wrist Curl (Posterior) Demonstration

Barbell Wrist Curl (Posterior)

3 Sets x 12 Reps

Barbell Reverse Curl Demonstration

Barbell Reverse Curl

3 Sets x 12 Reps

Weight Plate Pinch Demonstration

Weight Plate Pinch

3 Sets x 12 Reps