FULL-BODY 21S
1 WEEK5 DAYs50 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Straight-Arm Pulldown V·04 | 2 | 7/7/7 |
| Dumbbell Flye V·11 | 2 | 7/7/7 |
| Lying Leg Curl V·04 | 2 | 7/7/7 |
| Dumbbell Lateral Raise V·45 | 2 | 7/7/7 |
| Dumbbell Shrug V·10 | 2 | 7/7/7 |
| Seated Calf Raise V·06 | 2 | 7/7/7 |
| Triceps Pressdown V·10 | 2 | 7/7/7 |
| Barbell Curl V·06 | 2 | 7/7/7 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 7/7/7 |
| Crunch V·07 | 2 | 7/7/7 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 7/7/7 |
| Barbell Bent-Over Row V·05 | 2 | 7/7/7 |
| Squat V·04 | 2 | 7/7/7 |
| Barbell Shoulder Press V·13 | 2 | 7/7/7 |
| Barbell Shrug V·05 | 2 | 7/7/7 |
| Standing Calf Raise V·08 | 2 | 7/7/7 |
| Close-Grip Bench Press V·15 | 2 | 7/7/7 |
| Barbell Reverse Curl V·01 | 2 | 7/7/7 |
| Barbell Wrist Curl V·01 | 2 | 7/7/7 |
| Hanging Leg Raise V·05 | 2 | 7/7/7 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| High-Pulley Cable Crossover V·02 | 2 | 7/7/7 |
| Straight-Arm Pulldown V·04 | 2 | 7/7/7 |
| Squat V·04 | 2 | 7/7/7 |
| Standing Cable Reverse Flye V·07 | 2 | 7/7/7 |
| Straight-Arm Pushdown V·03 | 2 | 7/7/7 |
| Standing Calf Raise V·08 | 2 | 7/7/7 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 2 | 7/7/7 |
| Behind-Back Cable Curl V·08 | 2 | 7/7/7 |
| Barbell Wrist Curl V·01 | 2 | 7/7/7 |
| Rope Cable Crunch V·13 | 2 | 7/7/7 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 2 | 7/7/7 |
| Incline Dumbbell Row V·121 | 2 | 7/7/7 |
| Dumbbell Deadlift V·05 | 2 | 7/7/7 |
| Dumbbell Upright Row V·10 | 2 | 7/7/7 |
| Dumbbell Shrug V·10 | 2 | 7/7/7 |
| Seated Calf Raise V·06 | 2 | 7/7/7 |
| Dumbbell Lying Triceps Extension V·16 | 2 | 7/7/7 |
| Prone Incline Dumbbell Curl V·01 | 2 | 7/7/7 |
| Barbell Behind-Back Wrist Curl V·02 | 2 | 7/7/7 |
| Crunch V·07 | 2 | 7/7/7 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| One-Arm Dumbbell Flye V·09 | 2 | 7/7/7 |
| One-Arm Lat Pulldown V·27 | 2 | 7/7/7 |
| Dumbbell Reverse Lunge V·03 | 2 | 7/7/7 |
| One-Arm Dumbbell Lateral Raise V·43 | 2 | 7/7/7 |
| One-Arm Dumbbell Shrug V·09 | 2 | 7/7/7 |
| Cable Toe Raise V·02 | 2 | 7/7/7 |
| Dumbbell Kickback V·05 | 2 | 7/7/7 |
| Behind-Back Cable Curl V·08 | 2 | 7/7/7 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 7/7/7 |
| Cable Woodchopper V·02 | 2 | 7/7/7 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |