Mjolnir Forged

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3 DAYS - Cutting - Intermediate

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

This plan supports Interval mode and Audio Cue & Pro Tips

Phase 1 of the Mjolnir series. Beginner to intermediate level program. Get you accustomed to the gym, the new gainz, the hypertrophy.

Chest & Triceps 9 exercises, 1 hr 16 mins

Barbell Bench Press	5x15 reps	rest: 60s
Dumbbell Incline Bench Press	4x12 reps	rest: 60s
Cable Tricep Kickback	4x15 reps	rest: 30s
	4x15 reps	rest: 30s
Cable Tricep Pushdown (Rope)	4x2 reps	rest: 30s
Dumbbell Fly	4x15 reps	rest: 30s
Cable High Pulley Tricep Extension	4x15 reps	rest: 30s
	4x12 reps	rest: 30s
Cable Shoulder Extension	4x20 reps	rest: 30s

Shoulders & Traps & Abs 10 exercises, 1 hr 35 mins

Dumbbell Seated Shoulder Press	5x20 reps	rest: 60s
Dumbbell Shoulder Shrug	5x20 reps	rest: 60s
Dumbbell Lateral Raise	4x15 reps	rest: 30s
Dumbbell One-Arm Front Raise	4x15 reps	rest: 30s
Cable Rope Face Pull	4x15 reps	rest: 30s
Cable Upright Row	4x15 reps	rest: 30s
	4x15 reps	rest: 60s
Dumbbell Reverse Fly	4x15 reps	rest: 30s
Barbell Shrug	4x25 reps	rest: 30s
Sit-Up	4x1 reps	rest: 60s

Back & Biceps 8 exercises, 1 hr 18 mins

Cable Lat Pulldown (Wide Grip)	4x20 reps	rest: 60s
EZ Bar Curl	4x10 reps	rest: 30s
Machine Reverse Lat Pulldown (Close Grip)	4x15 reps	rest: 30s
Dumbbell Hammer Curl	4x20 reps	rest: 30s
Cable Seated Row	4x20 reps	rest: 30s
Cable Preacher Curl	4x15 reps	rest: 30s
Dumbbell One-Arm Row	4x20 reps	rest: 30s
Dumbbell Alternating Bicep Curl	4x20 reps	rest: 30s

Legs & Calves & Abs 8 exercises, 1 hr 15 mins