Mjolnir Forged
Cutting
Intermediate
Machine strength
Plan Details
The Mjolnir Forged routine by gruesome is a 4 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
Phase 1 of the Mjolnir series. Beginner to intermediate level program. Get you accustomed to the gym, the new gainz, the hypertrophy.
Routine detail
Mon
Chest & Triceps
Est. 76 min
9 exercises
Cable Tricep Kickback
4 Sets x 15 Reps
Champagne Press
4 Sets x 15 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 2 Reps
Dumbbell Fly
4 Sets x 15 Reps
Cable High Pulley Tricep Extension
4 Sets x 15 Reps
1 Arm Machine Chest Press
4 Sets x 12 Reps
Cable Shoulder Extension
4 Sets x 20 Reps
Barbell Bench Press
5 Sets x 15 Reps
Dumbbell Incline Bench Press
4 Sets x 12 Reps
Tue
Shoulders & Traps & Abs
Est. 96 min
10 exercises
Dumbbell Seated Shoulder Press
5 Sets x 20 Reps
Dumbbell Shoulder Shrug
5 Sets x 20 Reps
Dumbbell Lateral Raise
4 Sets x 15 Reps
Dumbbell One-Arm Front Raise
4 Sets x 15 Reps
Cable Rope Face Pull
4 Sets x 15 Reps
Cable Upright Row
4 Sets x 15 Reps
1 Arm Machine Shoulder Press
4 Sets x 15 Reps
Dumbbell Reverse Fly
4 Sets x 15 Reps
Barbell Shrug
4 Sets x 25 Reps
Sit-Up
4 Sets x 1 Reps
Thu
Back & Biceps
Est. 79 min
8 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 20 Reps
EZ Bar Curl
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 15 Reps
Dumbbell Hammer Curl
4 Sets x 20 Reps
Cable Seated Row
4 Sets x 20 Reps
Cable Preacher Curl
4 Sets x 15 Reps
Dumbbell One-Arm Row
4 Sets x 20 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 20 Reps
Fri
Legs & Calves & Abs
Est. 76 min
8 exercises
Machine Seated Leg Curl
4 Sets x 15 Reps
Dumbbell Stiff-Leg Deadlift
4 Sets x 10 Reps
Smith Machine 3 Position Calf Raises
4 Sets x 25 Reps
Kettlebell Goblet Squat
4 Sets x 15 Reps
Weight Plate Rotation
4 Sets x 25 Reps
Calf Press On Leg Press
5 Sets x 20 Reps
Machine Leg Extension
4 Sets x 15 Reps
Machine Leg Press
5 Sets x 25 Reps
