Raph.Sahagun 6-day Cycle (Beginner/Intermediate)

raphael.sahagun

Sep 11th 2022

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Raph.Sahagun 6-day Cycle (Beginner/Intermediate)

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7 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

This is my personal exercise rotation that got me from 259 to 225. It has a good variety of compound and isolated muscle movements to achieve the general “muscular physique” if that is your goal. Feel free to add and remove workouts if you find it too difficult or too time consuming. This typically takes me 2-3 hours to complete.

Chest/Back 8 exercises, 0 min

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Leverage Incline Chest Press	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
T Bar Row	3x10 reps	rest: 60s
Cable Rope Seated Row	3x10 reps	rest: 60s
Dual Cable Triceps Extension	3x10 reps	rest: 60s

Core/Cardio 8 exercises, 0 min

Plank	3x8 reps • 60s	rest: 60s
Side Plank	3x8 reps • 60s	rest: 60s
Air Bike	3x30 reps	rest: 60s
Sit-Up	3x15 reps	rest: 60s
Weight Plate Russian Twist	3x25 reps	rest: 60s
Alternating Reach and Catch	3x15 reps	rest: 60s
Treadmill Running	1x8 reps • 2100s	rest: 60s
Swimming	1x8 reps • 1800s	rest: 60s

Biceps/Triceps 12 exercises, 0 min

Dumbbell Bicep Curl	3x10 reps	rest: 60s
Dumbbell Incline Spider Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl	3x10 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x10 reps	rest: 60s
Barbell Preacher Curl	3x10 reps	rest: 60s
Cable Reverse Curl	3x10 reps	rest: 60s
EZ Bar Decline Close Grip Skull Crusher	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 60s
Cable Rope Overhead Tricep Extension	3x10 reps	rest: 60s
Weighted Tricep Dip	3x10 reps	rest: 60s

Core/Cardio 8 exercises, 0 min

Plank	3x8 reps • 60s	rest: 60s
Side Plank	3x8 reps • 60s	rest: 60s
Air Bike	3x30 reps	rest: 60s
Sit-Up	3x15 reps	rest: 60s
Weight Plate Russian Twist	3x25 reps	rest: 60s
Alternating Reach and Catch	3x15 reps	rest: 60s
Treadmill Running	1x8 reps • 2100s	rest: 60s
Swimming	1x8 reps • 1800s	rest: 60s

Legs/Shoulders 13 exercises, 0 min

Barbell Squat	3x10 reps	rest: 60s
Barbell Deadlift	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s
Machine Hip Abduction	3x10 reps	rest: 60s
Cable Rope Face Pull	3x10 reps	rest: 60s
Machine Calf Raise	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Seated Leg Curl	3x10 reps	rest: 60s
Cable One-Arm Lateral Raise	3x10 reps	rest: 60s

Core/Cardio 8 exercises, 0 min

Plank	3x8 reps • 60s	rest: 60s
Side Plank	3x1 reps • 60s	rest: 60s
Air Bike	3x30 reps	rest: 60s
Sit-Up	3x15 reps	rest: 60s
Weight Plate Russian Twist	3x25 reps	rest: 60s
Alternating Reach and Catch	3x15 reps	rest: 60s
Treadmill Running	1x8 reps • 2100s	rest: 60s
Swimming	1x8 reps • 1800s	rest: 60s