14-DAY RAPID BODY SCULPTING WORKOUT #2
6 WEEKs36 DAYs228 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
The rapid workout for a home gym with an adjustable bench: two-week blocks of modified compound supersets, supersets, then giant sets at 30-45 second rests. Day 1 falls on Monday and Thursday, Day 2 on Tuesday and Friday, Day 3 (abs and cardio) on Wednesday and Saturday; Sunday is off. The second weekly session swaps in each row's alternate exercise. Aerobic work is 15, then 20, then 25 minutes across the blocks.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press V·18 | 2 | 12-15 |
| REST — 30 seconds | ||
| Dumbbell Pullover V·03 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Fly V·08 | 2 | 12-15 |
| REST — 30 seconds | ||
| Dumbbell Curl V·12 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 12-15 |
| REST — 30 seconds | ||
| Concentration Curl V·03 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Kickback V·05 | 2 | 12-15 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 192–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Leg Curl V·04 | 2 | 12-15 |
| REST — 30 seconds | ||
| Ballet Squat V·30 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 12-15 |
| REST — 30 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 10-12 |
| REST — 30 seconds | ||
| Dumbbell Calf Raise (two legs) V·05 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 12-15 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 184–228 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 30 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 15 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Two-Arm Row V·15 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press V·18 | 2 | 12-15 |
| REST — 30 seconds | ||
| Dumbbell Pullover V·03 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 | 2 | 12-15 |
| REST — 30 seconds | ||
| Dumbbell Curl V·12 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 12-15 |
| REST — 30 seconds | ||
| Hammer Curl V·03 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 12-15 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 192–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ballet Squat V·30 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 12-15 |
| REST — 30 seconds | ||
| Leg Extension V·04 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Leg Curl V·09 | 2 | 12-15 |
| REST — 30 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Upright Row V·10 | 2 | 10-12 |
| REST — 30 seconds | ||
| Dumbbell Calf Raise (two legs) V·05 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 12-15 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 184–228 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 30 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 15 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press V·18 | 2 | 12-15 |
| REST — 30 seconds | ||
| Dumbbell Pullover V·03 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Fly V·08 | 2 | 12-15 |
| REST — 30 seconds | ||
| Dumbbell Curl V·12 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 12-15 |
| REST — 30 seconds | ||
| Concentration Curl V·03 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Triceps Kickback V·05 | 2 | 12-15 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 192–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Leg Curl V·04 | 2 | 12-15 |
| REST — 30 seconds | ||
| Ballet Squat V·30 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 12-15 |
| REST — 30 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 2 | 10-12 |
| REST — 30 seconds | ||
| Dumbbell Calf Raise (two legs) V·05 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 12-15 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 184–228 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 30 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 15 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Two-Arm Row V·15 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Incline Dumbbell Press V·18 | 2 | 12-15 |
| REST — 30 seconds | ||
| Dumbbell Pullover V·03 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Push-Up V·10 | 2 | 12-15 |
| REST — 30 seconds | ||
| Dumbbell Curl V·12 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Lying Dumbbell Extension V·16 | 2 | 12-15 |
| REST — 30 seconds | ||
| Hammer Curl V·03 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 12-15 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 192–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ballet Squat V·30 | 2 | 10-12 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Lunge V·02 | 2 | 12-15 |
| REST — 30 seconds | ||
| Leg Extension V·04 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Standing Leg Curl V·09 | 2 | 12-15 |
| REST — 30 seconds | ||
| Standing Calf Raise (one leg) V·15 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Dumbbell Upright Row V·10 | 2 | 10-12 |
| REST — 30 seconds | ||
| Dumbbell Calf Raise (two legs) V·05 | 2 | 12-15 |
| MODIFIED COMPOUND SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 12-15 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 16 | 184–228 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 2 | 15-25 |
| MODIFIED COMPOUND SUPERSET | ||
| Crunch V·07 | 2 | 15-25 |
| REST — 30 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 15 minutes |
| STAGE CLEAR! TOTAL VOLUME | 5 | 60–100 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 10-12 |
| REST — 30 seconds | ||
| Dumbbell Pullover V·03 | 2 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Fly V·08 | 2 | 10-12 |
| REST — 30 seconds | ||
| Dumbbell Curl V·12 | 3 | 10-12 |
| SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 10-12 |
| REST — 30 seconds | ||
| Concentration Curl V·03 | 2 | 10-12 |
| SUPERSET | ||
| Triceps Kickback V·05 | 2 | 10-12 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 200–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 3 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 10-12 |
| REST — 30 seconds | ||
| Ballet Squat V·30 | 2 | 10-12 |
| SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 10-12 |
| REST — 30 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 10-12 |
| REST — 30 seconds | ||
| Standing Calf Raise (two legs) V·05 | 2 | 12-15 |
| SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 10-12 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 210–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 30 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 7 | 90–150 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 10-12 |
| REST — 30 seconds | ||
| Dumbbell Pullover V·03 | 2 | 10-12 |
| SUPERSET | ||
| Push-Up V·10 | 2 | 10-12 |
| REST — 30 seconds | ||
| Dumbbell Curl V·12 | 3 | 10-12 |
| SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 10-12 |
| REST — 30 seconds | ||
| Hammer Curl V·03 | 2 | 10-12 |
| SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 10-12 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 200–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ballet Squat V·30 | 3 | 10-12 |
| SUPERSET | ||
| Dumbbell Lunge V·02 | 3 | 10-12 |
| REST — 30 seconds | ||
| Leg Extension V·04 | 2 | 10-12 |
| SUPERSET | ||
| Standing Leg Curl V·09 | 2 | 10-12 |
| REST — 30 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 10-12 |
| REST — 30 seconds | ||
| Standing Calf Raise (two legs) V·05 | 2 | 12-15 |
| SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 10-12 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 210–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 30 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 7 | 90–150 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 10-12 |
| REST — 30 seconds | ||
| Dumbbell Pullover V·03 | 2 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Fly V·08 | 2 | 10-12 |
| REST — 30 seconds | ||
| Dumbbell Curl V·12 | 3 | 10-12 |
| SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 10-12 |
| REST — 30 seconds | ||
| Concentration Curl V·03 | 2 | 10-12 |
| SUPERSET | ||
| Triceps Kickback V·05 | 2 | 10-12 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 200–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 3 | 10-12 |
| SUPERSET | ||
| Lying Leg Curl V·04 | 3 | 10-12 |
| REST — 30 seconds | ||
| Ballet Squat V·30 | 2 | 10-12 |
| SUPERSET | ||
| Stiff-Legged Deadlift V·03 | 2 | 10-12 |
| REST — 30 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Shoulder Press V·04 | 3 | 10-12 |
| REST — 30 seconds | ||
| Standing Calf Raise (two legs) V·05 | 2 | 12-15 |
| SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 10-12 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 210–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 30 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 7 | 90–150 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 10-12 |
| SUPERSET | ||
| Incline Dumbbell Press V·18 | 3 | 10-12 |
| REST — 30 seconds | ||
| Dumbbell Pullover V·03 | 2 | 10-12 |
| SUPERSET | ||
| Push-Up V·10 | 2 | 10-12 |
| REST — 30 seconds | ||
| Dumbbell Curl V·12 | 3 | 10-12 |
| SUPERSET | ||
| Lying Dumbbell Extension V·16 | 3 | 10-12 |
| REST — 30 seconds | ||
| Hammer Curl V·03 | 2 | 10-12 |
| SUPERSET | ||
| Overhead Dumbbell Extension V·06 | 2 | 10-12 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 200–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ballet Squat V·30 | 3 | 10-12 |
| SUPERSET | ||
| Dumbbell Lunge V·02 | 3 | 10-12 |
| REST — 30 seconds | ||
| Leg Extension V·04 | 2 | 10-12 |
| SUPERSET | ||
| Standing Leg Curl V·09 | 2 | 10-12 |
| REST — 30 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 12-15 |
| SUPERSET | ||
| Dumbbell Upright Row V·10 | 3 | 10-12 |
| REST — 30 seconds | ||
| Standing Calf Raise (two legs) V·05 | 2 | 12-15 |
| SUPERSET | ||
| Bent-Over Lateral Raise V·64 | 2 | 10-12 |
| REST — 30 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 20 | 210–255 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 3 | 15-25 |
| SUPERSET | ||
| Crunch V·07 | 3 | 15-25 |
| REST — 30 seconds | ||
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 20 minutes |
| STAGE CLEAR! TOTAL VOLUME | 7 | 90–150 REPS |
WEEK 5
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 3 | 8-10 |
| GIANT SET | ||
| Dumbbell Pullover V·03 | 3 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Fly V·08 | 3 | 8-10 |
| REST — 45 seconds | ||
| Dumbbell Curl V·12 | 3 | 8-10 |
| GIANT SET | ||
| Lying Dumbbell Extension V·16 | 3 | 8-10 |
| GIANT SET | ||
| Concentration Curl V·03 | 3 | 8-10 |
| GIANT SET | ||
| Triceps Kickback V·05 | 3 | 8-10 |
| REST — 45 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 192–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 3 | 8-10 |
| GIANT SET | ||
| Lying Leg Curl V·04 | 3 | 8-10 |
| GIANT SET | ||
| Ballet Squat V·30 | 3 | 8-10 |
| GIANT SET | ||
| Stiff-Legged Deadlift V·03 | 3 | 8-10 |
| REST — 45 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 15-25 |
| GIANT SET | ||
| Dumbbell Shoulder Press V·04 | 3 | 8-10 |
| GIANT SET | ||
| Standing Calf Raise (two legs) V·05 | 3 | 15-25 |
| GIANT SET | ||
| Bent-Over Lateral Raise V·64 | 3 | 8-10 |
| REST — 45 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 234–330 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 25 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 120–200 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Two-Arm Row V·15 | 3 | 8-10 |
| GIANT SET | ||
| Push-Up V·10 | 3 | 8-10 |
| GIANT SET | ||
| Dumbbell Pullover V·03 | 3 | 8-10 |
| GIANT SET | ||
| Push-Up V·10 | 3 | 8-10 |
| REST — 45 seconds | ||
| Dumbbell Curl V·12 | 3 | 8-10 |
| GIANT SET | ||
| Lying Dumbbell Extension V·16 | 3 | 8-10 |
| GIANT SET | ||
| Hammer Curl V·03 | 3 | 8-10 |
| GIANT SET | ||
| Overhead Dumbbell Extension V·06 | 3 | 8-10 |
| REST — 45 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 192–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ballet Squat V·30 | 3 | 8-10 |
| GIANT SET | ||
| Dumbbell Lunge V·02 | 3 | 8-10 |
| GIANT SET | ||
| Leg Extension V·04 | 3 | 8-10 |
| GIANT SET | ||
| Standing Leg Curl V·09 | 3 | 8-10 |
| REST — 45 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 15-25 |
| GIANT SET | ||
| Dumbbell Upright Row V·10 | 3 | 8-10 |
| GIANT SET | ||
| Standing Calf Raise (two legs) V·05 | 3 | 15-25 |
| GIANT SET | ||
| Bent-Over Lateral Raise V·64 | 3 | 8-10 |
| REST — 45 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 234–330 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 25 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 120–200 REPS |
WEEK 6
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell One-Arm Row V·14 | 3 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Press V·18 | 3 | 8-10 |
| GIANT SET | ||
| Dumbbell Pullover V·03 | 3 | 8-10 |
| GIANT SET | ||
| Incline Dumbbell Fly V·08 | 3 | 8-10 |
| REST — 45 seconds | ||
| Dumbbell Curl V·12 | 3 | 8-10 |
| GIANT SET | ||
| Lying Dumbbell Extension V·16 | 3 | 8-10 |
| GIANT SET | ||
| Concentration Curl V·03 | 3 | 8-10 |
| GIANT SET | ||
| Triceps Kickback V·05 | 3 | 8-10 |
| REST — 45 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 192–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Squat V·14 | 3 | 8-10 |
| GIANT SET | ||
| Lying Leg Curl V·04 | 3 | 8-10 |
| GIANT SET | ||
| Ballet Squat V·30 | 3 | 8-10 |
| GIANT SET | ||
| Stiff-Legged Deadlift V·03 | 3 | 8-10 |
| REST — 45 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 15-25 |
| GIANT SET | ||
| Dumbbell Shoulder Press V·04 | 3 | 8-10 |
| GIANT SET | ||
| Standing Calf Raise (two legs) V·05 | 3 | 15-25 |
| GIANT SET | ||
| Bent-Over Lateral Raise V·64 | 3 | 8-10 |
| REST — 45 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 234–330 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 25 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 120–200 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Two-Arm Row V·15 | 3 | 8-10 |
| GIANT SET | ||
| Push-Up V·10 | 3 | 8-10 |
| GIANT SET | ||
| Dumbbell Pullover V·03 | 3 | 8-10 |
| GIANT SET | ||
| Push-Up V·10 | 3 | 8-10 |
| REST — 45 seconds | ||
| Dumbbell Curl V·12 | 3 | 8-10 |
| GIANT SET | ||
| Lying Dumbbell Extension V·16 | 3 | 8-10 |
| GIANT SET | ||
| Hammer Curl V·03 | 3 | 8-10 |
| GIANT SET | ||
| Overhead Dumbbell Extension V·06 | 3 | 8-10 |
| REST — 45 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 192–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Ballet Squat V·30 | 3 | 8-10 |
| GIANT SET | ||
| Dumbbell Lunge V·02 | 3 | 8-10 |
| GIANT SET | ||
| Leg Extension V·04 | 3 | 8-10 |
| GIANT SET | ||
| Standing Leg Curl V·09 | 3 | 8-10 |
| REST — 45 seconds | ||
| Standing Calf Raise (one leg) V·15 | 3 | 15-25 |
| GIANT SET | ||
| Dumbbell Upright Row V·10 | 3 | 8-10 |
| GIANT SET | ||
| Standing Calf Raise (two legs) V·05 | 3 | 15-25 |
| GIANT SET | ||
| Bent-Over Lateral Raise V·64 | 3 | 8-10 |
| REST — 45 seconds | ||
| STAGE CLEAR! TOTAL VOLUME | 24 | 234–330 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Lying Leg Raise V·06 | 4 | 15-25 |
| GIANT SET | ||
| Crunch V·07 | 4 | 15-25 |
| Aerobic Activity V·01 Any steady aerobic activity you like - brisk walking, stationary bike, elliptical - at your target heart rate. | 1 | 25 minutes |
| STAGE CLEAR! TOTAL VOLUME | 9 | 120–200 REPS |