First cycle by Bezyanov A. A.
Bulking
Intermediate
Machine strength
Plan Details
The First cycle by Bezyanov A. A. routine by alexandrbezyanov is a 4 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
We pursue the goal dedicated to gaining in muscle mass. Duration is 4 months.
Routine detail
Day 1
Workout 1
Est. 0 min
7 exercises
Running
1 Set
Back Hyperextension
3 Sets x 10 Reps
Barbell Deadlift
4 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
T Bar Row
3 Sets x 8 Reps
Barbell Shrug
3 Sets x 12 Reps
Barbell Curl
3 Sets x 8 Reps
Day 2
Workout 2
Est. 0 min
6 exercises
Running
1 Set
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 10 Reps
EZ Bar Tricep Extension (Close Grip)
3 Sets x 10 Reps
Day 3
Workout 3
Est. 0 min
6 exercises
Running
1 Set
Barbell Squat
3 Sets x 10 Reps
Hack Squat
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Day 4
Workout 4
Est. 0 min
6 exercises
Decline Crunch
3 Sets x 25 Reps
Barbell Shoulder Press
3 Sets x 8 Reps
Barbell Front Raise
3 Sets x 10 Reps
Cable Upright Row
3 Sets x 10 Reps
Barbell Preacher Curl (Overhand)
3 Sets x 10 Reps
Barbell Kneeling Wrist Curl (Palms Up)
3 Sets x 10 Reps
