WORLD 2 · THE PLANS

ADVANCED BALL & BAND WORKOUT

12 WEEKs48 DAYs349 MOVESREADY

A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 110 MOVES · 43 SETS

EXERCISESETSREPETITION RANGE
Standing Squat With Band V·15415
Static Lunge With Band V·06420
Adductor Side Steps V·05412
Ball Squat With Band V·16410
Standard Grip Pushups Feet On Ball V·02410
Band One-Arm Standing Flye V·34415
Band Reverse-Grip Chest Press V·65412
Standing Both Legs Preacher Curls One Arm V·06520
Standing Kickbacks Both Arms With Band V·08520
Laying on Ball Abdominal Crunches Hands by Head With Band V·21525
STAGE CLEAR! TOTAL VOLUME43701 REPS

DAY 29 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press With Band Both Arms V·25412
Standing Side Raise With Band Alternating Arms V·62410
Bands Upright Row V·03415
Standing Front Raise With Band Alternating Arms V·36415
Standing Shrugs With Band V·01420
Standing Overhead Pulldowns With Band Both Arms V·01410
Standing Wide Grip High Rows With Band Alternating Arms V·79410
Prone Cobras On Ground Without Band Alternating Arms V·04410
Ball Passes On Ground V·01420
STAGE CLEAR! TOTAL VOLUME36488 REPS

DAY 39 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Band Front Squat V·09415
Sumo Squats Holding Ball Above Head V·32425
Static Side Lunges With Band V·05410
Laying on Ground Leg Curl With Band Both Legs V·05420
Ball Push Ups Ball On Ground On Wall V·08410
Band Standing Incline Press V·56410
Standing High Bicep Curls One Arm V·10420
Seated On Ball Tricep Extension With Band Alternating Arms V·10420
Laying on Ball Abdominal Crunches Hands by Head With Band V·21425
STAGE CLEAR! TOTAL VOLUME36620 REPS

DAY 47 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Seated Shoulder Press On Ball With Band Alternating Arms V·15415
Bands Upright Row V·03412
Standing Full Range Lateral Raise With Band Both Arms V·36410
Laying On Back On Ball Front Raise With Band Both Arms V·59410
Band Kneeling Lat Pulldown V·09420
Standing Close Grip Low Rows With Band Both Arms V·88420
Ball Passes On Ground V·01420
STAGE CLEAR! TOTAL VOLUME28428 REPS

WEEK 2

DAY 110 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Standing Squat With Band V·15320
Static Lunge With Band V·06310
Adductor Side Steps V·05320
Ball Squat With Band V·16312
Standard Grip Pushups Feet On Ball V·02312
Band One-Arm Standing Flye V·34312
Band Reverse-Grip Chest Press V·65310
Standing Both Legs Preacher Curls One Arm V·06520
Standing Kickbacks Both Arms With Band V·08520
Laying on Ball Abdominal Crunches Hands by Head With Band V·21530
STAGE CLEAR! TOTAL VOLUME36638 REPS

DAY 29 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press With Band Both Arms V·25315
Standing Side Raise With Band Alternating Arms V·62310
Bands Upright Row V·03310
Standing Front Raise With Band Alternating Arms V·36310
Standing Shrugs With Band V·01320
Standing Overhead Pulldowns With Band Both Arms V·01310
Standing Wide Grip High Rows With Band Alternating Arms V·79315
Prone Cobras On Ground Without Band Alternating Arms V·04312
Ball Passes On Ground V·01325
STAGE CLEAR! TOTAL VOLUME27381 REPS

DAY 39 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Band Front Squat V·09310
Sumo Squats Holding Ball Above Head V·32315
Static Side Lunges With Band V·05312
Laying on Ground Leg Curl With Band Both Legs V·05312
Ball Push Ups Ball On Ground On Wall V·08310
Band Standing Incline Press V·56315
Standing High Bicep Curls One Arm V·10325
Seated On Ball Tricep Extension With Band Alternating Arms V·10325
Laying on Ball Abdominal Crunches Hands by Head With Band V·21325
STAGE CLEAR! TOTAL VOLUME27447 REPS

DAY 47 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Seated Shoulder Press On Ball With Band Alternating Arms V·15320
Bands Upright Row V·03310
Standing Full Range Lateral Raise With Band Both Arms V·36312
Laying On Back On Ball Front Raise With Band Both Arms V·59312
Band Kneeling Lat Pulldown V·09315
Standing Close Grip Low Rows With Band Both Arms V·88315
Ball Passes On Ground V·01325
STAGE CLEAR! TOTAL VOLUME21327 REPS

WEEK 3

DAY 110 MOVES · 43 SETS

EXERCISESETSREPETITION RANGE
Standing Squat With Band V·15410
Static Lunge With Band V·06412
Adductor Side Steps V·05410
Ball Squat With Band V·16415
Standard Grip Pushups Feet On Ball V·0248
Band One-Arm Standing Flye V·34420
Band Reverse-Grip Chest Press V·65412
Standing Both Legs Preacher Curls One Arm V·06520
Standing Kickbacks Both Arms With Band V·08520
Laying on Ball Abdominal Crunches Hands by Head With Band V·21535
STAGE CLEAR! TOTAL VOLUME43723 REPS

DAY 29 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press With Band Both Arms V·25410
Standing Side Raise With Band Alternating Arms V·62412
Bands Upright Row V·03412
Standing Front Raise With Band Alternating Arms V·36412
Standing Shrugs With Band V·01420
Standing Overhead Pulldowns With Band Both Arms V·01420
Standing Wide Grip High Rows With Band Alternating Arms V·79412
Prone Cobras On Ground Without Band Alternating Arms V·0448
Ball Passes On Ground V·01420
STAGE CLEAR! TOTAL VOLUME36504 REPS

DAY 39 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Band Front Squat V·09412
Sumo Squats Holding Ball Above Head V·32410
Static Side Lunges With Band V·0548
Laying on Ground Leg Curl With Band Both Legs V·05410
Ball Push Ups Ball On Ground On Wall V·08410
Band Standing Incline Press V·56410
Standing High Bicep Curls One Arm V·10420
Seated On Ball Tricep Extension With Band Alternating Arms V·10420
Laying on Ball Abdominal Crunches Hands by Head With Band V·21420
STAGE CLEAR! TOTAL VOLUME36480 REPS

DAY 47 MOVES · 28 SETS

EXERCISESETSREPETITION RANGE
Seated Shoulder Press On Ball With Band Alternating Arms V·15412
Bands Upright Row V·03410
Standing Full Range Lateral Raise With Band Both Arms V·36412
Laying On Back On Ball Front Raise With Band Both Arms V·59410
Band Kneeling Lat Pulldown V·09410
Standing Close Grip Low Rows With Band Both Arms V·88415
Ball Passes On Ground V·01425
STAGE CLEAR! TOTAL VOLUME28376 REPS

WEEK 4

DAY 110 MOVES · 36 SETS

EXERCISESETSREPETITION RANGE
Standing Squat With Band V·15315
Static Lunge With Band V·06320
Adductor Side Steps V·05310
Ball Squat With Band V·16312
Standard Grip Pushups Feet On Ball V·02310
Band One-Arm Standing Flye V·34310
Band Reverse-Grip Chest Press V·65312
Standing Both Legs Preacher Curls One Arm V·06520
Standing Kickbacks Both Arms With Band V·08520
Laying on Ball Abdominal Crunches Hands by Head With Band V·21540
STAGE CLEAR! TOTAL VOLUME36667 REPS

DAY 29 MOVES · 27 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press With Band Both Arms V·25315
Standing Side Raise With Band Alternating Arms V·62310
Bands Upright Row V·03315
Standing Front Raise With Band Alternating Arms V·36315
Standing Shrugs With Band V·01320
Standing Overhead Pulldowns With Band Both Arms V·01320
Standing Wide Grip High Rows With Band Alternating Arms V·79312
Prone Cobras On Ground Without Band Alternating Arms V·04312
Ball Passes On Ground V·01320
STAGE CLEAR! TOTAL VOLUME27417 REPS

DAY 39 MOVES · 33 SETS

EXERCISESETSREPETITION RANGE
Band Front Squat V·09320
Sumo Squats Holding Ball Above Head V·32312
Static Side Lunges With Band V·05315
Laying on Ground Leg Curl With Band Both Legs V·05312
Ball Push Ups Ball On Ground On Wall V·08315
Band Standing Incline Press V·56310
Standing High Bicep Curls One Arm V·10520
Seated On Ball Tricep Extension With Band Alternating Arms V·10520
Laying on Ball Abdominal Crunches Hands by Head With Band V·21530
STAGE CLEAR! TOTAL VOLUME33602 REPS

DAY 47 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Seated Shoulder Press On Ball With Band Alternating Arms V·15315
Bands Upright Row V·03315
Standing Full Range Lateral Raise With Band Both Arms V·36310
Laying On Back On Ball Front Raise With Band Both Arms V·59312
Band Kneeling Lat Pulldown V·09320
Standing Close Grip Low Rows With Band Both Arms V·88320
Ball Passes On Ground V·01330
STAGE CLEAR! TOTAL VOLUME21366 REPS

WEEK 5

DAY 18 MOVES · 25 SETS

EXERCISESETSREPETITION RANGE
Front Ball Squat With Band V·12325
Laying On Ground Feet On Ball Leg Curl Both Legs V·11315
Standing Chest Fly With Band Both Arms V·36325
Adductor Side Steps V·05325
Standard Grip Pushups Feet On Ball V·02312
Standing One Leg Bicep Curl With Band Both Arms V·40320
Standing Both Legs Over Head Tricep Extension Both Arms V·10330
Laying on Ball Abdominal Crunches Hands by Head With Band V·21440
STAGE CLEAR! TOTAL VOLUME25616 REPS

DAY 26 MOVES · 19 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press Alternating Arms V·24320
Standing Side Raise With Band Alternating Arms V·62320
Barrel Throws with Band V·01320
Standing Shrugs With Band V·01320
Standing Overhead Pulldowns With Band Both Arms V·01320
Laying on Ball Abdominal Crunches Hands by Head With Band V·21440
STAGE CLEAR! TOTAL VOLUME19460 REPS

DAY 37 MOVES · 8 SETS

EXERCISESETSREPETITION RANGE
Standing Squat With Band V·15250
Static Side Lunges With Band V·05140
Push-Up V·10130
Ball Push Ups Ball On Ground V·03130
Standing High Bicep Curls Both Arms V·12150
Standing Kickbacks Both Arms With Band V·08150
Prone Iso Abs Feet On Ground V·031100
STAGE CLEAR! TOTAL VOLUME8400 REPS

DAY 46 MOVES · 10 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press With Band Both Arms V·25250
Standing Full Range Lateral Raise With Band Both Arms V·36250
Standing Front Raise With Band Both Arms V·37250
Standing Upright Rear Delt Raise With Band Both Arms V·46250
Prone Cobras On Ball With Band Both Arms V·15150
Prone Iso Abs Feet On Ground V·031100
STAGE CLEAR! TOTAL VOLUME10550 REPS

WEEK 6

DAY 18 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
One Legged Squat Foot On Ball V·44310
Front To Back Lunge V·03315
Adductor Side Steps V·05312
Band Reverse-Grip Chest Press V·65310
Band One-Arm Standing Incline Flye V·37312
Standing Band Curl V·03320
Standing Kickbacks Both Arms With Band V·08320
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up V·02340
STAGE CLEAR! TOTAL VOLUME24417 REPS

DAY 26 MOVES · 14 SETS

EXERCISESETSREPETITION RANGE
Prone Cobras On Ball With Band Both Arms V·15310
Laying On Back On Ball Front Raise With Band Alternating Arms V·58230
Laying On Back On Ball Side Raise With Band Both Arms V·75230
Standing Shoulder Press With Band One Arm V·23130
Standing Overhead Pulldowns With Band Both Arms V·01330
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up V·02330
STAGE CLEAR! TOTAL VOLUME14360 REPS

DAY 37 MOVES · 24 SETS

EXERCISESETSREPETITION RANGE
Band Standing Incline Press V·5647
Close-Grip Push-Up V·0547
Standing Chest Fly With Band Alternating Arms V·3547
Standing High Bicep Curl Alternating Arms V·11315
Standing Triceps Extension With Band Alternating Arms V·16312
Seated On Ball Bicep Curl With Band Both Arms In Front V·20312
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up V·02320
STAGE CLEAR! TOTAL VOLUME24261 REPS

DAY 47 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Standing Squat With Band V·15230
Walking Lunge V·06220
Adductor Side Steps V·05130
Standing Side Raise With Band Alternating Arms V·62310
Seated Front Raise On Ball With Band Both Arms V·12312
Standing One Leg Shoulder Press With Band Both Arms V·78220
Laying on Ball Abdominal Crunches Hands by Head With Band V·21330
STAGE CLEAR! TOTAL VOLUME16326 REPS

WEEK 7

DAY 18 MOVES · 22 SETS

EXERCISESETSREPETITION RANGE
Front Ball Squat With Band V·12310
Laying On Ground Feet On Ball Leg Curl Both Legs V·1138
Standing Chest Fly With Band Both Arms V·36315
Adductor Side Steps V·05210
Standard Grip Pushups Feet On Ball V·02310
Standing One Leg Bicep Curl With Band Both Arms V·40320
Standing Both Legs Over Head Tricep Extension Both Arms V·10210
Laying on Ball Abdominal Crunches Hands by Head With Band V·21330
STAGE CLEAR! TOTAL VOLUME22319 REPS

DAY 26 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press Alternating Arms V·24315
Standing Side Raise With Band Alternating Arms V·62312
Barrel Throws with Band V·01315
Standing Shrugs With Band V·01320
Standing Overhead Pulldowns With Band Both Arms V·01312
Laying on Ball Abdominal Crunches Hands by Head With Band V·21325
STAGE CLEAR! TOTAL VOLUME18297 REPS

DAY 37 MOVES · 23 SETS

EXERCISESETSREPETITION RANGE
Standing Squat With Band V·1548
Static Side Lunges With Band V·0548
Push-Up V·10312
Ball Push Ups Ball On Ground V·03312
Standing High Bicep Curls Both Arms V·12415
Standing Kickbacks Both Arms With Band V·08415
Prone Iso Abs Feet On Ground V·03130
STAGE CLEAR! TOTAL VOLUME23286 REPS

DAY 46 MOVES · 14 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press With Band Both Arms V·25412
Standing Full Range Lateral Raise With Band Both Arms V·36415
Standing Front Raise With Band Both Arms V·37130
Standing Upright Rear Delt Raise With Band Both Arms V·46130
Prone Cobras On Ball With Band Both Arms V·15130
Prone Iso Abs Feet On Ground V·03325
STAGE CLEAR! TOTAL VOLUME14273 REPS

WEEK 8

DAY 18 MOVES · 26 SETS

EXERCISESETSREPETITION RANGE
One Legged Squat Foot On Ball V·44312
Front To Back Lunge V·03315
Adductor Side Steps V·05310
Band Reverse-Grip Chest Press V·65415
Band One-Arm Standing Incline Flye V·37230
Standing Band Curl V·03420
Standing Kickbacks Both Arms With Band V·08420
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up V·02325
STAGE CLEAR! TOTAL VOLUME26466 REPS

DAY 25 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Prone Cobras On Ball With Band Both Arms V·15312
Laying On Back On Ball Front Raise With Band Alternating Arms V·58315
Laying On Back On Ball Side Raise With Band Both Arms V·75310
Standing Shoulder Press With Band One Arm V·23315
Standing Overhead Pulldowns With Band Both Arms V·01312
STAGE CLEAR! TOTAL VOLUME15192 REPS

DAY 37 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Band Standing Incline Press V·56315
Close-Grip Push-Up V·05315
Standing Chest Fly With Band Alternating Arms V·35312
Standing High Bicep Curl Alternating Arms V·11230
Standing Triceps Extension With Band Alternating Arms V·16230
Seated On Ball Bicep Curl With Band Both Arms In Front V·20120
Laying on Ground Abdominal Crunches Feet on Ball With Band Hands Up V·02230
STAGE CLEAR! TOTAL VOLUME16326 REPS

DAY 47 MOVES · 19 SETS

EXERCISESETSREPETITION RANGE
Standing Squat With Band V·15230
Walking Lunge V·06220
Adductor Side Steps V·05310
Standing Side Raise With Band Alternating Arms V·62310
Seated Front Raise On Ball With Band Both Arms V·12310
Standing One Leg Shoulder Press With Band Both Arms V·78310
Laying on Ball Abdominal Crunches Hands by Head With Band V·21330
STAGE CLEAR! TOTAL VOLUME19310 REPS

WEEK 9

DAY 16 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Ball Squat V·06312
Static Lunge V·05310
Band Reverse-Grip Chest Press V·65310
Band One-Arm Standing Incline Flye V·37312
Band Low Row V·57315
Laying on Ground Abdominal Crunches Hands by Head V·01320
STAGE CLEAR! TOTAL VOLUME18237 REPS

DAY 26 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press With Band Both Arms V·25310
Band Lateral Raise V·32310
Standing Front Raise With Band Alternating Arms V·36310
Seated On Ball Bicep Curl With Band Alternating Arms Behind V·02312
Seated On Ball Tricep Extension With Band Both Arms V·11315
Laying on Ground Abdominal Crunches Hands by Head V·01320
STAGE CLEAR! TOTAL VOLUME18231 REPS

DAY 37 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Sumo Ball Squat V·33310
Adductor Side Steps V·05310
Band Standing Incline Press V·56310
Band One-Arm Standing Flye V·34312
Seated On Ball Overhead Pulldowns With Band Both Arms V·05312
Seated On Ball Wide Grip High Rows With Band Both Arms V·47310
Laying on Ground Abdominal Crunches Hands by Head V·01320
STAGE CLEAR! TOTAL VOLUME21252 REPS

DAY 46 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Standing Full Range Lateral Raise With Band Both Arms V·36310
Bands Upright Row V·03312
Standing Upright Rear Delt Raise With Band Both Arms V·46310
Standing Both Legs Preacher Curls One Arm V·06315
Standing Kickbacks Both Arms With Band V·08312
Laying on Ground Abdominal Crunches Hands by Head V·01320
STAGE CLEAR! TOTAL VOLUME18237 REPS

WEEK 10

DAY 16 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Ball Squat V·0638
Static Lunge V·0538
Band Reverse-Grip Chest Press V·6538
Band One-Arm Standing Incline Flye V·3738
Band Low Row V·5738
Laying on Ground Abdominal Crunches Hands by Head V·01320
STAGE CLEAR! TOTAL VOLUME18180 REPS

DAY 26 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press With Band Both Arms V·25310
Band Lateral Raise V·32312
Standing Front Raise With Band Alternating Arms V·36310
Seated On Ball Bicep Curl With Band Alternating Arms Behind V·02310
Seated On Ball Tricep Extension With Band Both Arms V·1138
Laying on Ground Abdominal Crunches Hands by Head V·01320
STAGE CLEAR! TOTAL VOLUME18210 REPS

DAY 37 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Sumo Ball Squat V·33310
Adductor Side Steps V·0538
Band Standing Incline Press V·5638
Band One-Arm Standing Flye V·34315
Seated On Ball Overhead Pulldowns With Band Both Arms V·05315
Seated On Ball Wide Grip High Rows With Band Both Arms V·47315
Laying on Ground Abdominal Crunches Hands by Head V·01325
STAGE CLEAR! TOTAL VOLUME21288 REPS

DAY 46 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Standing Full Range Lateral Raise With Band Both Arms V·36315
Bands Upright Row V·03312
Standing Upright Rear Delt Raise With Band Both Arms V·46310
Standing Both Legs Preacher Curls One Arm V·06315
Standing Kickbacks Both Arms With Band V·08310
Laying on Ground Abdominal Crunches Hands by Head V·01325
STAGE CLEAR! TOTAL VOLUME18261 REPS

WEEK 11

DAY 16 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Ball Squat V·06312
Static Lunge V·05315
Band Reverse-Grip Chest Press V·65310
Band One-Arm Standing Incline Flye V·37315
Band Low Row V·57310
Laying on Ground Abdominal Crunches Hands by Head V·01325
STAGE CLEAR! TOTAL VOLUME18261 REPS

DAY 26 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press With Band Both Arms V·2538
Band Lateral Raise V·3238
Standing Front Raise With Band Alternating Arms V·3638
Seated On Ball Bicep Curl With Band Alternating Arms Behind V·0238
Seated On Ball Tricep Extension With Band Both Arms V·11310
Laying on Ground Abdominal Crunches Hands by Head V·01325
STAGE CLEAR! TOTAL VOLUME18201 REPS

DAY 37 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Sumo Ball Squat V·33312
Adductor Side Steps V·05315
Band Standing Incline Press V·56310
Band One-Arm Standing Flye V·34315
Seated On Ball Overhead Pulldowns With Band Both Arms V·05315
Seated On Ball Wide Grip High Rows With Band Both Arms V·47310
Laying on Ground Abdominal Crunches Hands by Head V·01325
STAGE CLEAR! TOTAL VOLUME21306 REPS

DAY 46 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Standing Full Range Lateral Raise With Band Both Arms V·36315
Bands Upright Row V·03312
Standing Upright Rear Delt Raise With Band Both Arms V·4638
Standing Both Legs Preacher Curls One Arm V·06310
Standing Kickbacks Both Arms With Band V·08315
Laying on Ground Abdominal Crunches Hands by Head V·01320
STAGE CLEAR! TOTAL VOLUME18240 REPS

WEEK 12

DAY 16 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Ball Squat V·06312
Static Lunge V·05312
Band Reverse-Grip Chest Press V·65315
Band One-Arm Standing Incline Flye V·37310
Band Low Row V·57315
Laying on Ground Abdominal Crunches Hands by Head V·01325
STAGE CLEAR! TOTAL VOLUME18267 REPS

DAY 26 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Standing Shoulder Press With Band Both Arms V·25312
Band Lateral Raise V·32310
Standing Front Raise With Band Alternating Arms V·36310
Seated On Ball Bicep Curl With Band Alternating Arms Behind V·02310
Seated On Ball Tricep Extension With Band Both Arms V·11310
Laying on Ground Abdominal Crunches Hands by Head V·01325
STAGE CLEAR! TOTAL VOLUME18231 REPS

DAY 37 MOVES · 21 SETS

EXERCISESETSREPETITION RANGE
Sumo Ball Squat V·33315
Adductor Side Steps V·0538
Band Standing Incline Press V·56310
Band One-Arm Standing Flye V·34312
Seated On Ball Overhead Pulldowns With Band Both Arms V·05315
Seated On Ball Wide Grip High Rows With Band Both Arms V·47310
Laying on Ground Abdominal Crunches Hands by Head V·01325
STAGE CLEAR! TOTAL VOLUME21285 REPS

DAY 46 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Standing Full Range Lateral Raise With Band Both Arms V·36315
Bands Upright Row V·03310
Standing Upright Rear Delt Raise With Band Both Arms V·46310
Standing Both Legs Preacher Curls One Arm V·06312
Standing Kickbacks Both Arms With Band V·08310
Laying on Ground Abdominal Crunches Hands by Head V·01325
STAGE CLEAR! TOTAL VOLUME18246 REPS