DigitalForte

Mar 6th 2017

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Echo The Sequel

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5 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Shoulders 6 exercises, 42 mins

Dumbbell Lateral Raise	3x10 reps	rest: 60s
Dumbbell One-Arm Front Raise	3x10 reps	rest: 60s
Dumbbell Seated Arnold Press	3x10 reps	rest: 60s
Barbell Upright Row	3x10 reps	rest: 60s
Barbell Shoulder Press	3x10 reps	rest: 60s
Barbell Shrug	3x10 reps	rest: 60s

Chest 6 exercises, 44 mins

Back 7 exercises, 49 mins

Barbell Deadlift	3x10 reps	rest: 60s
Barbell Bent-Over Row	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Cable Front Lat Pulldown (Close Grip)	3x10 reps	rest: 60s
Cable Seated Row	3x10 reps	rest: 60s
Dumbbell One-Arm Row	3x10 reps	rest: 60s
Pull-Up	3x10 reps	rest: 60s

Legs 6 exercises, 40 mins

Arms 10 exercises, 1 hr 10 mins

Barbell Curl	3x10 reps	rest: 60s
Cable Bicep Curl (Close Grip)	3x10 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x10 reps	rest: 60s
Dumbbell Concentration Curl	3x10 reps	rest: 60s
Barbell Bench Press (Close Grip)	3x10 reps	rest: 60s
Barbell Tricep Extension (Supine)	3x10 reps	rest: 60s
Cable Shoulder Extension	3x10 reps	rest: 60s
Barbell Overhead Tricep Extension	3x10 reps	rest: 60s
Barbell Wrist Curl (Posterior)	3x10 reps	rest: 60s
Barbell Reverse Curl	3x10 reps	rest: 60s

Abs 9 exercises, 56 mins