FULL-BODY MED TRAINING – WEEKS 1-3
3 WEEKs12 DAYs240 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 2 | 8-10 |
| EXTENDED SET | ||
| Bench Press V·19 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Bent-Over Row V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 2 | 8-10 |
| DROP SETS | ||
| Front Squat V·04 | 2 | 8-10 |
| EXTENDED SET | ||
| Squat V·04 | 2 | 8-10 |
| DROP SETS | ||
| Standing Dumbbell Rear Delt Raise V·64 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Behind-Back Shrug V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Shrug V·05 | 2 | 8-10 |
| DROP SETS | ||
| Standing Calf Raise (Toes In) V·13 | 2 | 8-10 |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 2 | 8-10 |
| DROP SETS | ||
| Rope Triceps Pressdown V·08 | 2 | 8-10 |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Preacher Curl V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Curl V·06 | 2 | 8-10 |
| DROP SETS | ||
| Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | 8-10 |
| DROP SETS | ||
| Smith Machine Crunch V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Hip Thrust V·01 | 2 | 8-10 |
| DROP SETS | ||
| STAGE CLEAR! TOTAL VOLUME | 40 | 320–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Cable Cross-Over Chest Press from High Pulley V·01 | 2 | 8-10 |
| DROP SETS | ||
| Wide-Grip Lat Pulldown V·30 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Hack Squat V·04 | 2 | 8-10 |
| EXTENDED SET | ||
| Deadlift V·03 | 2 | 8-10 |
| DROP SETS | ||
| Arnold Press V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Shoulder Press V·04 | 2 | 8-10 |
| DROP SETS | ||
| Prone Incline Dumbbell Shrug V·17 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Shrug V·10 | 2 | 8-10 |
| DROP SETS | ||
| Seated Calf Raise (Toes Out) V·07 | 2 | 8-10 |
| EXTENDED SET | ||
| Seated Calf Raise V·06 | 2 | 8-10 |
| DROP SETS | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Lying Triceps Extension V·16 | 2 | 8-10 |
| DROP SETS | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Incline Dumbbell Curl V·05 | 2 | 8-10 |
| DROP SETS | ||
| Dumbbell Reverse Wrist Curl V·03 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Wrist Curl V·03 | 2 | 8-10 |
| DROP SETS | ||
| Hanging Leg Raise V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse Crunch V·01 | 2 | To failure |
| DROP SETS | ||
| STAGE CLEAR! TOTAL VOLUME | 40 | 304–380 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 2 | 8-10 |
| EXTENDED SET | ||
| Bench Press V·19 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Bent-Over Row V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 2 | 8-10 |
| DROP SETS | ||
| Front Squat V·04 | 2 | 8-10 |
| EXTENDED SET | ||
| Squat V·04 | 2 | 8-10 |
| DROP SETS | ||
| Standing Dumbbell Rear Delt Raise V·64 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Behind-Back Shrug V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Shrug V·05 | 2 | 8-10 |
| DROP SETS | ||
| Standing Calf Raise (Toes In) V·13 | 2 | 8-10 |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 2 | 8-10 |
| DROP SETS | ||
| Rope Triceps Pressdown V·08 | 2 | 8-10 |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Preacher Curl V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Curl V·06 | 2 | 8-10 |
| DROP SETS | ||
| Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | 8-10 |
| DROP SETS | ||
| Smith Machine Crunch V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Hip Thrust V·01 | 2 | 8-10 |
| DROP SETS | ||
| STAGE CLEAR! TOTAL VOLUME | 40 | 320–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Cable Cross-Over Chest Press from High Pulley V·01 | 2 | 8-10 |
| DROP SETS | ||
| Wide-Grip Lat Pulldown V·30 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Hack Squat V·04 | 2 | 8-10 |
| EXTENDED SET | ||
| Deadlift V·03 | 2 | 8-10 |
| DROP SETS | ||
| Arnold Press V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Shoulder Press V·04 | 2 | 8-10 |
| DROP SETS | ||
| Prone Incline Dumbbell Shrug V·17 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Shrug V·10 | 2 | 8-10 |
| DROP SETS | ||
| Seated Calf Raise (Toes Out) V·07 | 2 | 8-10 |
| EXTENDED SET | ||
| Seated Calf Raise V·06 | 2 | 8-10 |
| DROP SETS | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Lying Triceps Extension V·16 | 2 | 8-10 |
| DROP SETS | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Incline Dumbbell Curl V·05 | 2 | 8-10 |
| DROP SETS | ||
| Dumbbell Reverse Wrist Curl V·03 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Wrist Curl V·03 | 2 | 8-10 |
| DROP SETS | ||
| Hanging Leg Raise V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse Crunch V·01 | 2 | To failure |
| DROP SETS | ||
| STAGE CLEAR! TOTAL VOLUME | 40 | 304–380 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 2 | 8-10 |
| EXTENDED SET | ||
| Bench Press V·19 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Bent-Over Row V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 2 | 8-10 |
| DROP SETS | ||
| Front Squat V·04 | 2 | 8-10 |
| EXTENDED SET | ||
| Squat V·04 | 2 | 8-10 |
| DROP SETS | ||
| Standing Dumbbell Rear Delt Raise V·64 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Behind-Back Shrug V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Shrug V·05 | 2 | 8-10 |
| DROP SETS | ||
| Standing Calf Raise (Toes In) V·13 | 2 | 8-10 |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 2 | 8-10 |
| DROP SETS | ||
| Rope Triceps Pressdown V·08 | 2 | 8-10 |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Preacher Curl V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Curl V·06 | 2 | 8-10 |
| DROP SETS | ||
| Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | 8-10 |
| DROP SETS | ||
| Smith Machine Crunch V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Hip Thrust V·01 | 2 | 8-10 |
| DROP SETS | ||
| STAGE CLEAR! TOTAL VOLUME | 40 | 320–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Cable Cross-Over Chest Press from High Pulley V·01 | 2 | 8-10 |
| DROP SETS | ||
| Wide-Grip Lat Pulldown V·30 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Hack Squat V·04 | 2 | 8-10 |
| EXTENDED SET | ||
| Deadlift V·03 | 2 | 8-10 |
| DROP SETS | ||
| Arnold Press V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Shoulder Press V·04 | 2 | 8-10 |
| DROP SETS | ||
| Prone Incline Dumbbell Shrug V·17 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Shrug V·10 | 2 | 8-10 |
| DROP SETS | ||
| Seated Calf Raise (Toes Out) V·07 | 2 | 8-10 |
| EXTENDED SET | ||
| Seated Calf Raise V·06 | 2 | 8-10 |
| DROP SETS | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Lying Triceps Extension V·16 | 2 | 8-10 |
| DROP SETS | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Incline Dumbbell Curl V·05 | 2 | 8-10 |
| DROP SETS | ||
| Dumbbell Reverse Wrist Curl V·03 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Wrist Curl V·03 | 2 | 8-10 |
| DROP SETS | ||
| Hanging Leg Raise V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse Crunch V·01 | 2 | To failure |
| DROP SETS | ||
| STAGE CLEAR! TOTAL VOLUME | 40 | 304–380 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 2 | 8-10 |
| EXTENDED SET | ||
| Bench Press V·19 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Bent-Over Row V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 2 | 8-10 |
| DROP SETS | ||
| Front Squat V·04 | 2 | 8-10 |
| EXTENDED SET | ||
| Squat V·04 | 2 | 8-10 |
| DROP SETS | ||
| Standing Dumbbell Rear Delt Raise V·64 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Behind-Back Shrug V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Shrug V·05 | 2 | 8-10 |
| DROP SETS | ||
| Standing Calf Raise (Toes In) V·13 | 2 | 8-10 |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 2 | 8-10 |
| DROP SETS | ||
| Rope Triceps Pressdown V·08 | 2 | 8-10 |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Preacher Curl V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Curl V·06 | 2 | 8-10 |
| DROP SETS | ||
| Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | 8-10 |
| DROP SETS | ||
| Smith Machine Crunch V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Hip Thrust V·01 | 2 | 8-10 |
| DROP SETS | ||
| STAGE CLEAR! TOTAL VOLUME | 40 | 320–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Cable Cross-Over Chest Press from High Pulley V·01 | 2 | 8-10 |
| DROP SETS | ||
| Wide-Grip Lat Pulldown V·30 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Hack Squat V·04 | 2 | 8-10 |
| EXTENDED SET | ||
| Deadlift V·03 | 2 | 8-10 |
| DROP SETS | ||
| Arnold Press V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Shoulder Press V·04 | 2 | 8-10 |
| DROP SETS | ||
| Prone Incline Dumbbell Shrug V·17 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Shrug V·10 | 2 | 8-10 |
| DROP SETS | ||
| Seated Calf Raise (Toes Out) V·07 | 2 | 8-10 |
| EXTENDED SET | ||
| Seated Calf Raise V·06 | 2 | 8-10 |
| DROP SETS | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Lying Triceps Extension V·16 | 2 | 8-10 |
| DROP SETS | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Incline Dumbbell Curl V·05 | 2 | 8-10 |
| DROP SETS | ||
| Dumbbell Reverse Wrist Curl V·03 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Wrist Curl V·03 | 2 | 8-10 |
| DROP SETS | ||
| Hanging Leg Raise V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse Crunch V·01 | 2 | To failure |
| DROP SETS | ||
| STAGE CLEAR! TOTAL VOLUME | 40 | 304–380 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 2 | 8-10 |
| EXTENDED SET | ||
| Bench Press V·19 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Bent-Over Row V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 2 | 8-10 |
| DROP SETS | ||
| Front Squat V·04 | 2 | 8-10 |
| EXTENDED SET | ||
| Squat V·04 | 2 | 8-10 |
| DROP SETS | ||
| Standing Dumbbell Rear Delt Raise V·64 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Behind-Back Shrug V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Shrug V·05 | 2 | 8-10 |
| DROP SETS | ||
| Standing Calf Raise (Toes In) V·13 | 2 | 8-10 |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 2 | 8-10 |
| DROP SETS | ||
| Rope Triceps Pressdown V·08 | 2 | 8-10 |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Preacher Curl V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Curl V·06 | 2 | 8-10 |
| DROP SETS | ||
| Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | 8-10 |
| DROP SETS | ||
| Smith Machine Crunch V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Hip Thrust V·01 | 2 | 8-10 |
| DROP SETS | ||
| STAGE CLEAR! TOTAL VOLUME | 40 | 320–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Cable Cross-Over Chest Press from High Pulley V·01 | 2 | 8-10 |
| DROP SETS | ||
| Wide-Grip Lat Pulldown V·30 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Hack Squat V·04 | 2 | 8-10 |
| EXTENDED SET | ||
| Deadlift V·03 | 2 | 8-10 |
| DROP SETS | ||
| Arnold Press V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Shoulder Press V·04 | 2 | 8-10 |
| DROP SETS | ||
| Prone Incline Dumbbell Shrug V·17 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Shrug V·10 | 2 | 8-10 |
| DROP SETS | ||
| Seated Calf Raise (Toes Out) V·07 | 2 | 8-10 |
| EXTENDED SET | ||
| Seated Calf Raise V·06 | 2 | 8-10 |
| DROP SETS | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Lying Triceps Extension V·16 | 2 | 8-10 |
| DROP SETS | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Incline Dumbbell Curl V·05 | 2 | 8-10 |
| DROP SETS | ||
| Dumbbell Reverse Wrist Curl V·03 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Wrist Curl V·03 | 2 | 8-10 |
| DROP SETS | ||
| Hanging Leg Raise V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse Crunch V·01 | 2 | To failure |
| DROP SETS | ||
| STAGE CLEAR! TOTAL VOLUME | 40 | 304–380 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 2 | 8-10 |
| EXTENDED SET | ||
| Bench Press V·19 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Bent-Over Row V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Bent-Over Row V·03 | 2 | 8-10 |
| DROP SETS | ||
| Front Squat V·04 | 2 | 8-10 |
| EXTENDED SET | ||
| Squat V·04 | 2 | 8-10 |
| DROP SETS | ||
| Standing Dumbbell Rear Delt Raise V·64 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Lateral Raise V·45 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Behind-Back Shrug V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Shrug V·05 | 2 | 8-10 |
| DROP SETS | ||
| Standing Calf Raise (Toes In) V·13 | 2 | 8-10 |
| EXTENDED SET | ||
| Standing Calf Raise V·08 | 2 | 8-10 |
| DROP SETS | ||
| Rope Triceps Pressdown V·08 | 2 | 8-10 |
| EXTENDED SET | ||
| Triceps Pressdown V·10 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Preacher Curl V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Curl V·06 | 2 | 8-10 |
| DROP SETS | ||
| Behind-Back Wrist Curl V·02 | 2 | 8-10 |
| EXTENDED SET | ||
| Barbell Wrist Curl V·01 | 2 | 8-10 |
| DROP SETS | ||
| Smith Machine Crunch V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Smith Machine Hip Thrust V·01 | 2 | 8-10 |
| DROP SETS | ||
| STAGE CLEAR! TOTAL VOLUME | 40 | 320–400 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Low-Pulley Cable Crossover V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Cable Cross-Over Chest Press from High Pulley V·01 | 2 | 8-10 |
| DROP SETS | ||
| Wide-Grip Lat Pulldown V·30 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse-Grip Lat Pulldown V·31 | 2 | 8-10 |
| DROP SETS | ||
| Barbell Hack Squat V·04 | 2 | 8-10 |
| EXTENDED SET | ||
| Deadlift V·03 | 2 | 8-10 |
| DROP SETS | ||
| Arnold Press V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Shoulder Press V·04 | 2 | 8-10 |
| DROP SETS | ||
| Prone Incline Dumbbell Shrug V·17 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Shrug V·10 | 2 | 8-10 |
| DROP SETS | ||
| Seated Calf Raise (Toes Out) V·07 | 2 | 8-10 |
| EXTENDED SET | ||
| Seated Calf Raise V·06 | 2 | 8-10 |
| DROP SETS | ||
| Dumbbell Overhead Triceps Extension V·06 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Lying Triceps Extension V·16 | 2 | 8-10 |
| DROP SETS | ||
| Prone Incline Dumbbell Curl V·01 | 2 | 8-10 |
| EXTENDED SET | ||
| Incline Dumbbell Curl V·05 | 2 | 8-10 |
| DROP SETS | ||
| Dumbbell Reverse Wrist Curl V·03 | 2 | 8-10 |
| EXTENDED SET | ||
| Dumbbell Wrist Curl V·03 | 2 | 8-10 |
| DROP SETS | ||
| Hanging Leg Raise V·05 | 2 | 8-10 |
| EXTENDED SET | ||
| Reverse Crunch V·01 | 2 | To failure |
| DROP SETS | ||
| STAGE CLEAR! TOTAL VOLUME | 40 | 304–380 REPS |