ALTERNATING REST-PAUSE 2.0 – DAY 4
1 WEEK1 DAY10 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm Dumbbell Row V·14 | 2 | 3, 3, 3, 2, 2, 1 |
| Step-Up V·05 | 2 | 3, 3, 3, 2, 2, 1 |
| Dumbbell One Arm Upright Row V·08 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm Dumbbell Shrug V·09 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Leg Standing Calf Raise V·16 | 2 | 3, 3, 3, 2, 2, 1 |
| One-Arm Dumbbell Overhead Triceps Extension V·04 | 2 | 3, 3, 3, 2, 2, 1 |
| Dumbbell Concentration Curl V·03 | 2 | 3, 3, 3, 2, 2, 1 |
| Dumbbell Wrist Curl V·03 | 2 | 3, 3, 3, 2, 2, 1 |
| Dumbbell Side Bend V·03 | 2 | 3, 3, 3, 2, 2, 1 |
| STAGE CLEAR! TOTAL VOLUME | 20 | 140 REPS |