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Odysseus Bulk and Tone Routine
Bulking
Intermediate
Machine strength
Plan Details
The Odysseus Bulk and Tone Routine routine is a 6 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
This is a Basic and Important Bulking Compound of exercises for Beginners moving into Intermediates. All of your common fundamentals and muscle building exercises in a perfectly set routine. Used by many and by me personally in the Armed Forces.
Routine detail
Day 1
Chest
Est. 63 min
9 exercises
Barbell Bench Press
3 Sets x 10 Reps
Barbell Decline Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Machine Bench Press
3 Sets x 10 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Machine Fly
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Cable Lower Chest Raise
3 Sets x 10 Reps
Push-Up
3 Sets x 10 Reps
Day 2
Triceps, Biceps
Est. 63 min
9 exercises
Barbell Curl
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
Cable One-Arm Tricep Pushdown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Incline Hammer Curl
3 Sets x 10 Reps
Dumbbell Incline Tricep Extension
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Cable Bicep Curl
3 Sets x 10 Reps
Bench Dip
3 Sets x 10 Reps
Day 3
Back and Shoulders
Est. 63 min
9 exercises
Barbell Shoulder Press
3 Sets x 10 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Cable One-Arm Lateral Raise
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Machine Inverted Row (Feet Elevated)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Day 4
Legs
Est. 87 min
11 exercises
Treadmill Running
3 Sets
Barbell Squat
3 Sets x 10 Reps
Barbell Sumo Deadlift
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Dumbbell Lunge
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Hip Abduction
3 Sets x 10 Reps
Machine Hip Adduction
3 Sets x 10 Reps
Machine Single-Leg Press
3 Sets x 10 Reps
Smith Machine Reverse Calf Raise
3 Sets x 10 Reps
Day 5
Abs
Est. 58 min
9 exercises
Sit-Up
3 Sets x 10 Reps
Decline Bench Leg Raise
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Machine Ab Crunch
3 Sets x 10 Reps
Parallel Bar Hip Raise
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Hanging Leg Raise
3 Sets x 10 Reps
Cable Kneeling Crunch (Rope)
3 Sets x 10 Reps
Oblique Crunch
3 Sets x 10 Reps
Day 6
Your Choice of Recovery or Cardio (Choose one)
Est. 185 min
3 exercises
Swimming
3 Sets
Boxing
3 Sets
Running
3 Sets
