The Cycle Routine.

DOWNLOADS/VIEWS: 0/216

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

A1-Day Legs 9 exercises, 1 hr 8 mins

	5x... reps	rest: 30s
	5x... reps	rest: 30s
Machine Single-Leg Extension	5x... reps	rest: 30s
Machine Single-Leg Curl	5x... reps	rest: 30s
	5x... reps	rest: 30s
Prisoner Squat	3x10 reps	rest: 30s
Bodyweight Lunge	3x10 reps	rest: 30s
Barbell Glute Bridge	3x10 reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s

A2-day: Chest, Anterior Deltoid, Triceps 9 exercises, 1 hr 19 mins

Dumbbell Bench Press	5x... reps	rest: 60s
Dumbbell One-Arm Front Raise	5x... reps	rest: 60s
Dumbbell Tricep Extension (Supine)	5x... reps	rest: 60s
	5x... reps	rest: 60s
Dumbbell Tricep Extension	5x... reps	rest: 60s
Dumbbell Upright Row	5x... reps	rest: 60s
Push-Up	3x... reps	rest: 30s
Bench Dip	3x... reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s

A3-day: Back, Trapezius, Posterior Deltoid, Biceps 9 exercises, 1 hr 22 mins

B1-day Legs 9 exercises, 1 hr 16 mins

	4x10 reps	rest: 30s
	4x10 reps	rest: 30s
	4x10 reps	rest: 30s
Machine Single-Leg Extension	5x... reps	rest: 60s
	5x... reps	rest: 60s
	3x10 reps	rest: 60s
Barbell Hip Thrust	3x10 reps	rest: 30s
Glute Kickback	3x... reps	rest: 30s
Treadmill Running	1x0 reps	rest: 30s

B2: Chest, Anterior Deltoid, Triceps 9 exercises, 1 hr 22 mins

Dumbbell Incline Bench Press	5x... reps	rest: 60s
Dumbbell Pullover	5x... reps	rest: 60s
Dumbbell Seated Shoulder Press	5x... reps	rest: 60s
	5x... reps	rest: 60s
Barbell Tricep Extension (Supine)	5x... reps	rest: 60s
Dumbbell One-Arm Tricep Kickback	5x... reps	rest: 60s
Push-Up	3x... reps	rest: 60s
Dip	3x... reps	rest: 60s
Treadmill Running	1x0 reps	rest: 30s

B3: Back, Trapezius, Posterior Deltoid, Biceps 9 exercises, 1 hr 19 mins