IN THE PARK FULL-BODY WORKOUT
1 WEEK1 DAY17 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Push-Up V·10 | 3 | To failure |
| Smith Machine Reverse-Grip Bench Press V·37 | 3 | 10-15 |
| Smith Machine Bench Press V·39 | 3 | 10-15 |
| Pull-Up V·01 | 3 | To failure |
| Straight-Arm Pulldown V·04 | 3 | 10-15 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10-15 |
| Close-Grip Lat Pulldown V·29 | 3 | 10-15 |
| Chin-Up V·01 | 3 | To failure |
| Barbell Curl V·06 | 3 | 10-15 |
| Bench Dip V·01 | 3 | To failure |
| Diamond Push-Up V·12 | 3 | To failure |
| Dips V·02 | 3 | To failure |
| Step-Up V·05 | 3 | 15-20 |
| One-Leg Leg Press V·01 | 3 | 15-20 |
| One-Leg Standing Calf Raise V·16 | 3 | 15-20 |
| One-Leg Seated Calf Raise V·05 | 3 | 15-20 |
| Hanging Knee Raise V·02 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 51 | 405–570 REPS |