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MGO GZCLP Cycle 1
General
Intermediate
Dumbbell
Plan Details
The MGO GZCLP Cycle 1 routine by lythis is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
GZCLP Routine Beginner
Routine detail
Day 1
T1 Squat, T2 OHP
Est. 53 min
5 exercises
Barbell Deep Squat
5 Sets x 3 Reps
Barbell Military Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 15 Reps
Dumbbell Hammer Curl
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Day 2
T1 Bench, T2 Deadlift
Est. 54 min
5 exercises
Barbell Bench Press
5 Sets x 3 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Fly
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell One-Arm Row
3 Sets x 15 Reps
Day 3
T1 OHP, T2 Squat
Est. 75 min
7 exercises
Barbell Military Press
5 Sets x 3 Reps
Barbell Deep Squat
3 Sets x 10 Reps
Barbell Curl
3 Sets x 15 Reps
Machine Leg Press (Wide Stance)
3 Sets x 15 Reps
Dumbbell Lateral Raise
3 Sets x 15 Reps
Dumbbell One-Arm Front Raise
3 Sets x 15 Reps
Dumbbell Shoulder Press
3 Sets x 15 Reps
Day 4
T1 Deadlift, T2 Bench
Est. 54 min
5 exercises
Barbell Deadlift
5 Sets x 3 Reps
Barbell Bench Press
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 15 Reps
Dumbbell One-Arm Tricep Kickback
3 Sets x 15 Reps
Dumbbell Incline Bench Press
3 Sets x 15 Reps
