The Cycle Routine.
General
Beginner
Barbell
Plan Details
The The Cycle Routine. routine by lessonzprofit is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Routine detail
Day 1
A1-Day Legs
Est. 69 min
9 exercises
Dumbbell front Squat
1 Set
Dumbbell Spit Squat
1 Set
Machine Single-Leg Extension
1 Set
Machine Single-Leg Curl
1 Set
dumbell single calf raise
1 Set
Prisoner Squat
3 Sets x 10 Reps
Bodyweight Lunge
3 Sets x 10 Reps
Barbell Glute Bridge
3 Sets x 10 Reps
Treadmill Running
1 Set
Day 2
A2-day: Chest, Anterior Deltoid, Triceps
Est. 79 min
9 exercises
Dumbbell Bench Press
1 Set
Dumbbell One-Arm Front Raise
1 Set
Dumbbell Tricep Extension (Supine)
1 Set
Incline dumbbell fly w/close press
1 Set
Dumbbell Tricep Extension
1 Set
Dumbbell Upright Row
1 Set
Push-Up
1 Set
Bench Dip
1 Set
Treadmill Running
1 Set
Day 3
A3-day: Back, Trapezius, Posterior Deltoid, Biceps
Est. 82 min
9 exercises
Dumbbell Deadlift
1 Set
Dumbbell Incline Curl
1 Set
Dumbbell One-Arm Row
1 Set
Dumbbell Hammer Curl
1 Set
reverse db fly
1 Set
EZ Bar Curl (Reverse Grip)
1 Set
Pull-Up
1 Set
Chin-Up with Knee Raise
1 Set
Treadmill Running
1 Set
Day 4
B1-day Legs
Est. 77 min
9 exercises
dumbbell narrow squat
4 Sets x 10 Reps
Dumbbell Spit Squat
4 Sets x 10 Reps
single leg db lean
4 Sets x 10 Reps
Machine Single-Leg Extension
1 Set
dumbell single calf raise
1 Set
Wall Sit
3 Sets
Barbell Hip Thrust
3 Sets x 10 Reps
Glute Kickback
1 Set
Treadmill Running
1 Set
Day 5
B2: Chest, Anterior Deltoid, Triceps
Est. 83 min
9 exercises
Dumbbell Incline Bench Press
1 Set
Dumbbell Pullover
1 Set
Dumbbell Seated Shoulder Press
1 Set
Dumbbell lateral to front raise
1 Set
Barbell Tricep Extension (Supine)
1 Set
Dumbbell One-Arm Tricep Kickback
1 Set
Push-Up
1 Set
Dip
1 Set
Treadmill Running
1 Set
Day 6
B3: Back, Trapezius, Posterior Deltoid, Biceps
Est. 80 min
9 exercises
Barbell Deadlift
1 Set
Barbell Curl
1 Set
Barbell Preacher Curl
1 Set
reverse machine fly
1 Set
Cable Seated Row
1 Set
EZ Bar Curl (Reverse Grip)
1 Set
Pull-Up
1 Set
Chin-Up with Knee Raise
1 Set
Treadmill Running
1 Set
