Cycle 1
General
Advanced
Body
Plan Details
The Cycle 1 routine by ccook21 is a 4 day workout plan. It is an advanced level plan to achieve general fitness goals.
Strength - Day 1 + 2 (Low rep, High weight) Endurance - Day 3 + 4 (High rep using most weight possible)
Routine detail
Day 1
Chest, Back, Shoulders - Strength
Est. 53 min
6 exercises
Barbell Bench Press
5 Sets x 5 Reps
Machine Incline Chest Press
3 Sets x 8 Reps
T Bar Row
5 Sets x 8 Reps
Lat Machine High Rows
3 Sets x 8 Reps
Barbell Upright Row
4 Sets x 8 Reps
Sit-Up
3 Sets x 30 Reps
Day 2
Abs, Shoulders, Arms - Strength
Est. 53 min
6 exercises
Smith Machine Shrug
4 Sets x 8 Reps
Smith Machine Bench Press (Close Grip)
5 Sets x 8 Reps
Machine Seated Tricep Dip
3 Sets x 8 Reps
Dumbbell Seated Bicep Curl
5 Sets x 8 Reps
EZ Bar Curl
3 Sets x 8 Reps
Sit-Up
3 Sets x 30 Reps
Day 3
Chest, Back, Shoulders - Endurance
Est. 59 min
6 exercises
Barbell Incline Bench Press
5 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 12 Reps
Machine One-Arm Pulldown
5 Sets x 12 Reps
Lat Machine Low Rows
3 Sets x 12 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 12 Reps
Sit-Up
3 Sets x 30 Reps
Day 4
Abs, Shoulders, Arms - Endurance
Est. 59 min
6 exercises
Cable Rope Face Pull
4 Sets x 12 Reps
Cable Tricep Pushdown (V-Bar)
5 Sets x 12 Reps
Dip
3 Sets x 12 Reps
Dumbbell Alternating Bicep Curl
5 Sets x 12 Reps
Dumbbell Concentration Curl
3 Sets x 12 Reps
Sit-Up
3 Sets x 30 Reps
