For Odin's Honor
Shared By : zuev.egor
Frequency : 3 days / week
Day Type : Day of the Week
Type : Bulking
Difficulty : Beginner
Downloads / Views : 175 / 6223

Average Rating

100

116 votes

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Description

Take a fun!

Tuesday Chest and biceps
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 60 sec 10 4 Progress Chart

Chest

Machine Fly Machine Fly 60 sec 10 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10 4 Progress Chart

Chest

Push Up Push Up 60 sec 10 4 Progress Chart

Biceps

Barbell Curl Barbell Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 60 sec 8 3 Progress Chart

Biceps

Cable Overhead Curl Cable Overhead Curl 60 sec 8 3 Progress Chart

Biceps

Dumbbell Hammer Curls Dumbbell Hammer Curls 60 sec 8 3 Progress Chart

Abs

Air Bike Air Bike 60 sec 8 3 Progress Chart

Abs

Crunches Crunches 60 sec 8 3 Progress Chart
Thursday Back and Triceps
Muscle Exercise Name Timer Reps Sets Track

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 60 sec 10 4 Progress Chart

Back

Cable Rope Seated Row Cable Rope Seated Row 60 sec 10 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 20 3 Progress Chart

Back

Pull Ups Pull Ups 60 sec 10 4 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 10 4 Progress Chart

Triceps

Barbell Lying Triceps Extension Barbell Lying Triceps Extension 60 sec 10 4 Progress Chart

Triceps

Dumbbell Standing One Arm Triceps Extension Dumbbell Standing One Arm Triceps Extension 60 sec 8 3 Progress Chart

Triceps

Dip Dip 60 sec 10 4 Progress Chart

Abs

Exercise Ball Crunch Exercise Ball Crunch 60 sec 10 4 Progress Chart

Abs

Decline Crunch Decline Crunch 60 sec 10 4 Progress Chart
ANY Sholders and Legs
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 60 sec 12 4 Progress Chart

Shoulders

Barbell Shrug Barbell Shrug 60 sec 12 4 Progress Chart

Shoulders

Dumbbell Arnold Press Dumbbell Arnold Press 60 sec 12 4 Progress Chart

Shoulders

Cable Standing Deltoid Raise Cable Standing Deltoid Raise 60 sec 12 4 Progress Chart

Upper Legs

Barbell Squat Barbell Squat 60 sec 12 4 Progress Chart

Upper Legs

Leg Extensions Leg Extensions 60 sec 8 3 Progress Chart

Upper Legs

Lying Leg Curls Lying Leg Curls 60 sec 12 4 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 60 sec 15 4 Progress Chart

Back

Hyperextensions - Back Extensions Hyperextensions - Back Extensions 60 sec 25 3 Progress Chart

Abs

Crunches Crunches 60 sec 30 3 Progress Chart

Abs

Plank Plank 60 sec - 3 Progress Chart