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Jan 8th 2014

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Odysseus Bulk and Tone Routine

DOWNLOADS/VIEWS: 30/2008

RATING: 74 (FROM 14 JEFIT MEMBERS)

5 DAYS - Bulking - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

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.

Chest 9 exercises, 1 hr 3 mins

Barbell Bench Press	3x10 reps	rest: 60s
Barbell Decline Bench Press	3x10 reps	rest: 60s
Barbell Incline Bench Press	3x10 reps	rest: 60s
Machine Bench Press	3x10 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 60s
Machine Fly	3x10 reps	rest: 60s
Cable Cross-Over	3x10 reps	rest: 60s
Cable Lower Chest Raise	3x10 reps	rest: 60s
Push-Up	3x10 reps	rest: 60s

Triceps, Biceps 9 exercises, 1 hr 3 mins

Barbell Curl	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Dumbbell Alternating Hammer Curl	3x10 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	3x10 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x10 reps	rest: 60s
Dumbbell Incline Tricep Extension	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Cable Bicep Curl	3x10 reps	rest: 60s
Bench Dip	3x10 reps	rest: 60s

Back and Shoulders 9 exercises, 1 hr 3 mins

Barbell Shoulder Press	3x10 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Cable One-Arm Lateral Raise	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Machine Inverted Row	3x10 reps	rest: 60s
Dumbbell Shoulder Shrug	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s

Legs 11 exercises, 1 hr 26 mins

Treadmill Running	3x10 reps	rest: 15s
Barbell Squat	3x10 reps	rest: 60s
Barbell Sumo Deadlift	3x10 reps	rest: 60s
Machine Leg Press	3x10 reps	rest: 60s
Dumbbell Lunge	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Hip Abduction	3x10 reps	rest: 60s
Machine Hip Adduction	3x10 reps	rest: 60s
Machine Single-Leg Press	3x10 reps	rest: 60s
Smith Machine Reverse Calf Raise	3x10 reps	rest: 60s

Abs 9 exercises, 58 mins

Sit-Up	3x10 reps	rest: 60s
Decline Bench Leg Raise	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Machine Ab Crunch	3x10 reps	rest: 60s
Parallel Bar Hip Raise	3x10 reps	rest: 60s
Decline Crunch	3x10 reps	rest: 60s
Hanging Leg Raise	3x10 reps	rest: 60s
Cable Kneeling Crunch	3x10 reps	rest: 60s
Oblique Crunch	3x10 reps	rest: 60s