Raph.Sahagun 6-day Cycle (Beginner/Intermediate)
General
Beginner
Body
Plan Details
The Raph.Sahagun 6-day Cycle (Beginner/Intermediate) routine by raphael.sahagun is a 7 day workout plan. It is a beginner level plan to achieve general fitness goals.
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.
Routine detail
Mon
Chest/Back
Est. 0 min
8 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
T Bar Row
3 Sets x 10 Reps
Cable Rope Seated Row
3 Sets x 10 Reps
Dual Cable Triceps Extension
3 Sets x 10 Reps
Tue
Core/Cardio
Est. 0 min
8 exercises
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Air Bike
3 Sets x 30 Reps
Sit-Up
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 25 Reps
Alternating Reach and Catch
3 Sets x 15 Reps
Treadmill Running
1 Set
Swimming
1 Set
Wed
Biceps/Triceps
Est. 0 min
12 exercises
Dumbbell Seated Bicep Curl
3 Sets x 10 Reps
Dumbbell Incline Spider Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl
3 Sets x 10 Reps
Dumbbell Hammer Curl (Cross Body)
3 Sets x 10 Reps
Barbell Preacher Curl
3 Sets x 10 Reps
Cable Reverse Curl
3 Sets x 10 Reps
EZ Bar Decline Close Grip Skull Crusher
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 10 Reps
Weighted Tricep Dip
3 Sets x 10 Reps
Thu
Core/Cardio
Est. 0 min
8 exercises
Plank
3 Sets
Side Plank
3 Sets x 8 Reps
Air Bike
3 Sets x 30 Reps
Sit-Up
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 25 Reps
Alternating Reach and Catch
3 Sets x 15 Reps
Treadmill Running
1 Set
Swimming
1 Set
Fri
Legs/Shoulders
Est. 0 min
13 exercises
Barbell Squat
3 Sets x 10 Reps
Barbell Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Machine Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Sat
Core/Cardio
Est. 0 min
8 exercises
Plank
3 Sets
Side Plank
3 Sets x 1 Reps
Air Bike
3 Sets x 30 Reps
Sit-Up
3 Sets x 15 Reps
Weight Plate Russian Twist
3 Sets x 25 Reps
Alternating Reach and Catch
3 Sets x 15 Reps
Treadmill Running
1 Set
Swimming
1 Set
Sun
Rest Day
Est. 0 min
0 exercises
This day is empty
