For Odin's Honor

DOWNLOADS/VIEWS: 238/17913

RATING: 99 (FROM 126 JEFIT MEMBERS)

2 DAYS - Bulking - Beginner

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

This plan supports Interval mode and Audio Cue & Pro Tips

Take a fun!

Chest and biceps 10 exercises, 1 hr 12 mins

Barbell Bench Press	4x10 reps	rest: 60s
Machine Fly	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Push Up	4x10 reps	rest: 60s
Barbell Curl	3x8 reps	rest: 60s
Dumbbell Incline Curl	3x8 reps	rest: 60s
Cable Overhead Curl	3x8 reps	rest: 60s
Dumbbell Hammer Curls	3x8 reps	rest: 60s
Air Bike	3x8 reps	rest: 60s
Crunches	3x8 reps	rest: 60s

Back and Triceps 10 exercises, 1 hr 24 mins

Wide Grip Lat Pulldown	4x10 reps	rest: 60s
Cable Rope Seated Row	4x10 reps	rest: 60s
Hyperextensions - Back Extensions	3x20 reps	rest: 60s
Pull Ups	4x10 reps	rest: 60s
Cable Rope Triceps Pushdown	4x10 reps	rest: 60s
Barbell Lying Triceps Extension	4x10 reps	rest: 60s
Dumbbell Standing One Arm Triceps Extension	3x8 reps	rest: 60s
Dip	4x10 reps	rest: 60s
Exercise Ball Crunch	4x10 reps	rest: 60s
Decline Crunch	4x10 reps	rest: 60s

Sholders and Legs 11 exercises, 1 hr 39 mins

Dumbbell Lateral Raise	4x12 reps	rest: 60s
Barbell Shrug	4x12 reps	rest: 60s
Dumbbell Arnold Press	4x12 reps	rest: 60s
Cable Standing Deltoid Raise	4x12 reps	rest: 60s
Barbell Squat	4x12 reps	rest: 60s
Leg Extensions	3x8 reps	rest: 60s
Lying Leg Curls	4x12 reps	rest: 60s
Standing Calf Raises	4x15 reps	rest: 60s
Hyperextensions - Back Extensions	3x25 reps	rest: 60s
Crunches	3x30 reps	rest: 60s
Plank	3x8 reps	rest: 60s