Cycle 1
General
Intermediate
None
Plan Details
The Cycle 1 routine by alibz is a 6 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Plan semaine
Routine detail
Mon
Workout 1 - Push
Est. 0 min
6 exercises
Push-Up
4 Sets x 25 Reps
Barbell Bench Press
4 Sets x 6 Reps
Dumbbell Incline Bench Press
3 Sets x 6 Reps
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 6 Reps
Cable Shoulder Extension
3 Sets x 6 Reps
Tue
Workout 2 - Pull and calves
Est. 0 min
8 exercises
Barbell Deadlift
4 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 6 Reps
Machine Assisted Pull-Up
3 Sets x 6 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 6 Reps
Dip
3 Sets x 6 Reps
Rear Delt Row
3 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Calf Press On Leg Press
3 Sets x 6 Reps
Wed
Workout 3 - Upper Body and Core
Est. 0 min
5 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Lateral Raise (Prone)
4 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
4 Sets x 10 Reps
Parallel Bar Leg Raise
4 Sets x 10 Reps
Thu
Workout 4 - Legs
Est. 0 min
5 exercises
Barbell Squat
4 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Fri
Workout 5 - Upper Body and Core
Est. 0 min
6 exercises
Dumbbell Tricep Extension (Supine)
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets
Dumbbell Seated Tricep Press
4 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
Barbell Bench Press (Close Grip)
4 Sets x 6 Reps
Dumbbell Hammer Curl
3 Sets x 6 Reps
Any
Mix Workout
Est. 0 min
6 exercises
Barbell Squat
4 Sets x 6 Reps
Barbell Bench Press
4 Sets x 6 Reps
Barbell Deadlift
4 Sets x 6 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 6 Reps
Machine Leg Press
3 Sets x 6 Reps
Barbell Curl
4 Sets x 6 Reps
