AthleanX 6 Minutes to Soreness

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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

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.
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For Biceps start high then drop 5lbs each Set
On the 2nd Set of Wrist Cirls do 30 seconds each
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Weight 153.12
Chest 37.70
Arms 13.05
Forearms 10.85
Shoulders 45.60
Hips 36.80
Thighs 22.80
Calves 13.60

Chest and Shoulders 16 exercises, 28 mins

	1x0 reps	rest: 0s
	1x0 reps	rest: 0s
	1x0 reps	rest: 60s
	1x0 reps	rest: 0s
	1x0 reps	rest: 0s
	1x0 reps	rest: 60s
Bench Push-Up	1x0 reps	rest: 0s
Dip	1x0 reps	rest: 0s
Push-Up	1x0 reps	rest: 0s
Dip	1x0 reps	rest: 0s
	1x0 reps	rest: 0s
Dip	1x0 reps	rest: 60s
	1x0 reps	rest: 0s
	1x0 reps	rest: 0s
	1x0 reps	rest: 0s
Dumbbell Seated Shoulder Press	1x0 reps	rest: 60s

Arms 15 exercises, 37 mins

	2x21 reps	rest: 0s
	2x0 reps	rest: 0s
	2x0 reps	rest: 0s
	3x21 reps	rest: 0s
	3x0 reps	rest: 0s
Dumbbell Incline Curl	6x6 reps	rest: 0s
Dumbbell Alternating Seated Curl	6x6 reps	rest: 0s
	6x6 reps	rest: 0s
Barbell Reverse Curl	1x0 reps	rest: 0s
	1x6 reps	rest: 0s
Wrist Roller	1x0 reps	rest: 0s
	1x6 reps	rest: 0s
Barbell Reverse Curl	1x0 reps	rest: 0s
Wrist Roller	1x0 reps	rest: 0s
	1x6 reps	rest: 0s

Back and Legs 14 exercises, 31 mins

Smith Machine Shrug	10x10,9,8,7,6,5,4,3,2,1 reps	rest: 0s
Weight Plate High Front Raise	5x10 reps	rest: 0s
	1x0 reps	rest: 0s
	1x21 reps	rest: 0s
	1x0 reps	rest: 0s
	1x21 reps	rest: 0s
	1x0 reps	rest: 60s
	3x0 reps	rest: 0s
Machine Inverted Row	3x0 reps	rest: 0s
Smith Machine Squat	5x10,8,6,4,2 reps	rest: 0s
Barbell Stiff-Leg Deadlift	5x10,8,6,4,2 reps	rest: 0s
	3x0 reps	rest: 0s
Dumbbell Calf Raise	3x0 reps	rest: 0s
	1x26 reps	rest: 0s

Chest and Shoulders 16 exercises, 28 mins

	1x0 reps	rest: 0s
	1x0 reps	rest: 0s
	1x0 reps	rest: 60s
	1x0 reps	rest: 0s
	1x0 reps	rest: 0s
	1x6 reps	rest: 60s
Bench Push-Up	1x0 reps	rest: 0s
Dip	1x0 reps	rest: 0s
Push-Up	1x0 reps	rest: 0s
Dip	1x0 reps	rest: 0s
	1x0 reps	rest: 0s
Dip	1x0 reps	rest: 60s
	1x0 reps	rest: 0s
	1x0 reps	rest: 0s
	1x0 reps	rest: 0s
Dumbbell Seated Shoulder Press	1x0 reps	rest: 60s

Arms 15 exercises, 37 mins

	2x21 reps	rest: 0s
	2x0 reps	rest: 0s
	2x0 reps	rest: 0s
	3x21 reps	rest: 0s
	3x0 reps	rest: 0s
Dumbbell Incline Curl	6x6 reps	rest: 0s
Dumbbell Alternating Seated Curl	6x6 reps	rest: 0s
	6x6 reps	rest: 0s
Cable Reverse Curl	1x0 reps	rest: 0s
	1x6 reps	rest: 0s
Wrist Roller	1x0 reps	rest: 0s
	1x6 reps	rest: 0s
Cable Reverse Curl	1x0 reps	rest: 0s
Wrist Roller	1x0 reps	rest: 0s
	1x6 reps	rest: 0s

Back and Legs 14 exercises, 31 mins

Smith Machine Shrug	10x10,9,8,7,6,5,4,3,2,1 reps	rest: 0s
Weight Plate High Front Raise	5x10 reps	rest: 0s
	1x0 reps	rest: 0s
	1x21 reps	rest: 0s
	1x0 reps	rest: 0s
	1x21 reps	rest: 0s
	1x0 reps	rest: 60s
	3x0 reps	rest: 0s
Machine Inverted Row	3x0 reps	rest: 0s
Smith Machine Squat	5x10,8,6,4,2 reps	rest: 0s
Barbell Stiff-Leg Deadlift	5x10,8,6,4,2 reps	rest: 0s
	3x0 reps	rest: 0s
Dumbbell Calf Raise	3x0 reps	rest: 0s
	1x26 reps	rest: 0s