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AthleanX 6 Minutes to Soreness
Bulking
Advanced
Machine strength
Plan Details
The AthleanX 6 Minutes to Soreness routine by Quentin Winkler is a 7 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
July 29th-September 8th (Set New Goals Every 3 Weeks) Perform every exercise for a minute, unless otherwise noted. For the Chest Exercises if you fall on Decline Push Ups->Drop to Flat Push Ups (then if you fall on them)->Drop to Incline Push Ups. For Inverted Rows/1 Arm Rows start off with feet straight out, then medium, then close to your body. For Dumbbell Calf Raises use 1 Dumbbell. For the 1st Minute go Halfway Down then All the way Up. 2nd time go Toes Out. Then, lastly go Toes In. --------------------------------------------------------------------- For Biceps start high then drop 5lbs each Set On the 2nd Set of Wrist Cirls do 30 seconds each --------------------------------------------------------------------- Weight 153.12 Chest 37.70 Arms 13.05 Forearms 10.85 Shoulders 45.60 Hips 36.80 Thighs 22.80 Calves 13.60
Routine detail
Mon
Chest and Shoulders
Est. 28 min
16 exercises
Eccentric Floor Flys
1 Set
Floor Upper Chest Pullovers
1 Set
Crush Grip Floor Press
1 Set
Floor Upper Chest Pullovers
1 Set
Eccentric Floor Flys
1 Set
Spiderman Push Ups
1 Set
Bench Push-Up
1 Set
Dip
1 Set
Push-Up
1 Set
Dip
1 Set
Incline Push Ups
1 Set
Dip
1 Set
Incline Front Raise
1 Set
Slanted Lateral Raise
1 Set
Leaning Reverse Fly
1 Set
Dumbbell Seated Shoulder Press
1 Set
Tue
Arms
Est. 37 min
15 exercises
21 Style Incline Tricep Extension
2 Sets x 21 Reps
Dumbbell Incline Kickback
2 Sets
Lying Eccentric Tricep Extension
2 Sets
21 Style Cobra Push Up
3 Sets x 21 Reps
Walk-In Bodyweight Triceps Extension
3 Sets
Dumbbell Incline Curl
6 Sets x 6 Reps
Dumbbell Alternating Seated Curl
6 Sets x 6 Reps
Dumbbell Drag Curl
6 Sets x 6 Reps
Barbell Reverse Curl
1 Set
Dead Hang
1 Set
Wrist Roller
1 Set
Farmers Carry
1 Set
Barbell Reverse Curl
1 Set
Wrist Roller
1 Set
Dead Hang
1 Set
Wed
Back and Legs
Est. 32 min
14 exercises
Smith Machine Shrug
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Weight Plate High Front Raise
5 Sets x 10 Reps
Medium Grip Lat Pull Down
1 Set
21 Style Dumbbell Pullover
1 Set x 21 Reps
Cable One Arm Row
1 Set
21 Style Dumbbell Pullover
1 Set x 21 Reps
Medium Grip Lat Pull Down
1 Set
1 Arm Inverted Rows
3 Sets
Machine Inverted Row
3 Sets
Smith Machine Squat
5 Sets x 10,8,6,4,2 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10,8,6,4,2 Reps
Calf Launchers
3 Sets
Dumbbell Calf Raise
3 Sets
Alphabet Abs
1 Set x 26 Reps
Thu
Chest and Shoulders
Est. 28 min
16 exercises
Eccentric Floor Flys
1 Set
Floor Upper Chest Pullovers
1 Set
Crush Grip Floor Press
1 Set
Floor Upper Chest Pullovers
1 Set
Eccentric Floor Flys
1 Set
Spiderman Push Ups
1 Set x 6 Reps
Bench Push-Up
1 Set
Dip
1 Set
Push-Up
1 Set
Dip
1 Set
Incline Push Ups
1 Set
Dip
1 Set
Incline Front Raise
1 Set
Slanted Lateral Raise
1 Set
Leaning Reverse Fly
1 Set
Dumbbell Seated Shoulder Press
1 Set
Fri
Arms
Est. 37 min
15 exercises
21 Style Incline Tricep Extension
2 Sets x 21 Reps
Dumbbell Incline Kickback
2 Sets
Lying Eccentric Tricep Extension
2 Sets
21 Style Cobra Push Up
3 Sets x 21 Reps
Walk-In Bodyweight Triceps Extension
3 Sets
Dumbbell Incline Curl
6 Sets x 6 Reps
Dumbbell Alternating Seated Curl
6 Sets x 6 Reps
Dumbbell Drag Curl
6 Sets x 6 Reps
Cable Reverse Curl
1 Set
Dead Hang
1 Set
Wrist Roller
1 Set
Farmers Carry
1 Set
Cable Reverse Curl
1 Set
Wrist Roller
1 Set
Dead Hang
1 Set
Sat
Back and Legs
Est. 32 min
14 exercises
Smith Machine Shrug
10 Sets x 10,9,8,7,6,5,4,3,2,1 Reps
Weight Plate High Front Raise
5 Sets x 10 Reps
Medium Grip Lat Pull Down
1 Set
21 Style Dumbbell Pullover
1 Set x 21 Reps
Cable One Arm Row
1 Set
21 Style Dumbbell Pullover
1 Set x 21 Reps
Medium Grip Lat Pull Down
1 Set
1 Arm Inverted Rows
3 Sets
Machine Inverted Row
3 Sets
Smith Machine Squat
5 Sets x 10,8,6,4,2 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10,8,6,4,2 Reps
Calf Launchers
3 Sets
Dumbbell Calf Raise
3 Sets
Alphabet Abs
1 Set x 26 Reps
Any
Cardio
Est. 93 min
2 exercises
Treadmill Running
1 Set
Swimming
1 Set
