Echo The Sequel
Bulking
Advanced
Barbell
Plan Details
The Echo The Sequel routine by DigitalForte is a 6 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Routine detail
Day 1
Shoulders
Est. 42 min
6 exercises
Dumbbell Lateral Raise
3 Sets x 10 Reps
Dumbbell One-Arm Front Raise
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 10 Reps
Barbell Upright Row
3 Sets x 10 Reps
Barbell Shoulder Press
3 Sets x 10 Reps
Barbell Shrug
3 Sets x 10 Reps
Day 2
Chest
Est. 44 min
6 exercises
Dumbbell Fly
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 10 Reps
Barbell Bench Press
3 Sets x 10 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Cable Cross-Over
3 Sets x 10 Reps
Push-Up
3 Sets x 20 Reps
Day 3
Back
Est. 50 min
7 exercises
Barbell Deadlift
3 Sets x 10 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
3 Sets x 10 Reps
Cable Front Lat Pulldown (Close Grip)
3 Sets x 10 Reps
Cable Seated Row
3 Sets x 10 Reps
Dumbbell One-Arm Row
3 Sets x 10 Reps
Pull-Up
3 Sets x 10 Reps
Day 4
Legs
Est. 41 min
6 exercises
Barbell Squat
3 Sets x 10 Reps
Machine Leg Press
3 Sets x 10 Reps
Machine Leg Extension
3 Sets x 10 Reps
Machine Seated Leg Curl
3 Sets x 10 Reps
Calf Press On Leg Press
3 Sets x 10 Reps
Barbell Standing Calf Raise
3 Sets x 10 Reps
Day 5
Arms
Est. 71 min
10 exercises
Barbell Curl
3 Sets x 10 Reps
Cable Bicep Curl (Close Grip)
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
3 Sets x 10 Reps
Dumbbell Concentration Curl
3 Sets x 10 Reps
Barbell Bench Press (Close Grip)
3 Sets x 10 Reps
Barbell Tricep Extension (Supine)
3 Sets x 10 Reps
Cable Shoulder Extension
3 Sets x 10 Reps
Barbell Overhead Tricep Extension
3 Sets x 10 Reps
Barbell Wrist Curl (Posterior)
3 Sets x 10 Reps
Barbell Reverse Curl
3 Sets x 10 Reps
Day 6
Abs
Est. 56 min
9 exercises
Leg Raise
3 Sets x 10 Reps
Reverse Crunch
3 Sets x 10 Reps
Crunch
3 Sets x 10 Reps
Stability Ball Crunch
3 Sets x 10 Reps
Plank
3 Sets
Decline Bench Ab Reach
3 Sets x 10 Reps
Decline Crunch
3 Sets x 10 Reps
Leg Pull-In
3 Sets x 10 Reps
Alternating Heel Touch
3 Sets x 10 Reps
