Odyssey BB
Bulking
Advanced
Machine strength
Plan Details
The Odyssey BB routine by jgeiger174 is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
This is a five day a week plan. Monday and Thursday will be chest and back. Tuesday and Friday will be arms and shoulders. Wednesday will be leg day.
Routine detail
Mon
Chest and back
Est. 0 min
9 exercises
Leverage Chest Press
4 Sets x 8 Reps
Dumbbell Incline Bench Press
4 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 8 Reps
Cable One-Arm Seated Row
3 Sets x 8 Reps
Rowing
3 Sets
Walking
1 Set
Tue
Arms and shoulders
Est. 0 min
12 exercises
Dumbbell Seated Bicep Curl
3 Sets x 8 Reps
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Dumbbell Lateral Raise
3 Sets x 8 Reps
Cable Bicep Curl
3 Sets x 8 Reps
Dumbbell Shoulder Shrug
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
Stability Ball Crunch
2 Sets x 25 Reps
Jackknife Sit-Up
2 Sets x 12 Reps
Rowing
1 Set
Wed
Legs
Est. 0 min
9 exercises
Barbell Squat
3 Sets x 8 Reps
Machine Squat
3 Sets x 8 Reps
Machine Leg Press
3 Sets x 8 Reps
Machine Leg Extension
3 Sets x 8 Reps
Machine Seated Leg Curl
3 Sets x 8 Reps
Machine Leg Curl (Prone)
3 Sets x 8 Reps
Machine Hip Abduction
3 Sets x 8 Reps
Machine Hip Adduction
3 Sets x 8 Reps
Machine Calf Raise
3 Sets x 8 Reps
Thu
Chest and back
Est. 0 min
10 exercises
Leverage Chest Press
3 Sets x 8 Reps
Leverage Decline Chest Press
3 Sets x 8 Reps
Machine Fly
3 Sets x 8 Reps
Pull-Up
3 Sets x 8 Reps
Cable Shoulder Extension
3 Sets x 8 Reps
Machine Lat Pulldown
3 Sets x 8 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Stability Ball Crunch
2 Sets x 25 Reps
Jackknife Sit-Up
2 Sets x 13 Reps
Rowing
1 Set
Fri
Arms and Shoulders
Est. 0 min
9 exercises
Dumbbell Seated Arnold Press
3 Sets x 8 Reps
Barbell Curl
3 Sets x 8 Reps
Dumbbell Upright Row
3 Sets x 8 Reps
Dumbbell Seated Hammer Curl
3 Sets x 8 Reps
Machine Deltoid Raise
3 Sets x 8 Reps
Dumbbell Incline Curl
3 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
3 Sets x 8 Reps
Dumbbell Tricep Extension (Supine)
3 Sets x 8 Reps
Machine Dip
3 Sets x 8 Reps
