SMALL CHANGE FOR BIG GAINS WORKOUT 2
1 WEEK1 DAY43 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Here's the back, biceps and calves workout of the Small Change for Big Gains progran.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Behind the Neck Lat Pulldown V·28 | 1 | 10 |
| Wide-Grip Lat Pulldown V·30 | 1 | 10 |
| Wide-Grip Lat Pulldown V·30 | 1 | 10 (use close grip) |
| Rope Pulldown V·32 | 1 | 10 |
| Wide-Grip Lat Pulldown V·30 | 1 | 10 (use wide neutral grip) |
| Wide-Grip Lat Pulldown V·30 | 1 | 10 (use narrow neutral grip) |
| Close-Grip Lat Pulldown V·29 | 1 | 10 (use wide grip) |
| Reverse-Grip Lat Pulldown V·31 | 1 | 10 (use narrow grip) |
| Reverse Incline-Bench One-Arm Cable Row V·64 | 1 | 10 (high pulley) |
| Reverse Incline-Bench One-Arm Cable Row V·64 | 1 | 10 (mid pulley) |
| Reverse Incline-Bench One-Arm Cable Row V·64 | 1 | 10 (low pulley) |
| Straight-Arm Pulldown V·04 | 1 | 10 (use wide, reverse grip) |
| Straight-Arm Pulldown V·04 | 1 | 10 (use narrow reverse grip) |
| Straight-Arm Pulldown V·04 | 1 | 10 (use rope attachment) |
| Straight-Arm Pulldown V·04 | 1 | 10 (use wide overhand grip) |
| Straight-Arm Pulldown V·04 | 1 | 10 (use narrow overhand grip) |
| Barbell Curl V·06 | 1 | 10 (use hip-width grip) |
| Barbell Curl V·06 | 1 | 10 (use shoulder-width grip) |
| Barbell Curl V·06 | 1 | 10 (use wide grip) |
| Barbell Curl V·06 | 1 | 10 (use EZ-Bar) |
| Hammer Curl V·03 | 1 | 10 |
| Prone Incline Dumbbell Curl V·01 | 1 | 10 (set bench as low as possible) |
| Prone Incline Dumbbell Curl V·01 | 1 | 10 (30-degrees) |
| Prone Incline Dumbbell Curl V·01 | 1 | 10 (45-degrees) |
| Prone Incline Dumbbell Curl V·01 | 1 | 10 (60 degrees) |
| Seated Dumbbell Curl V·27 | 1 | 10 |
| Incline Dumbbell Curl V·05 | 1 | 10 (60 degrees) |
| Prone Incline Dumbbell Curl V·01 | 1 | 10 (45 degrees) |
| Prone Incline Dumbbell Curl V·01 | 1 | 10 (45 degrees) |
| Incline Dumbbell Curl V·05 | 1 | 10 (30 degrees) |
| Incline Dumbbell Curl V·05 | 1 | 10 (set bench as flat as possible) |
| Standing Calf Raise V·08 | 1 | 15 (close stance, toes pointed in) |
| Standing Calf Raise V·08 | 1 | 15 (close stance, toes pointed forward) |
| Standing Calf Raise V·08 | 1 | 15 (toes pointed out) |
| Standing Calf Raise V·08 | 1 | 15 (wide stance, toes pointed in) |
| Standing Calf Raise V·08 | 1 | 15 (wide stance, toes pointed forward) |
| Standing Calf Raise V·08 | 1 | 15 (wide stance, toes pointed out) |
| Seated Calf Raise V·06 | 1 | 15 (close stance, toes pointed in) |
| Seated Calf Raise V·06 | 1 | 15 (close stance, toes pointed forward) |
| Seated Calf Raise V·06 | 1 | 15 (close stance, toes p ointed out) |
| Seated Calf Raise V·06 | 1 | 15 (wide stance, toes pointed in) |
| Seated Calf Raise V·06 | 1 | 15 (wide stance, toes pointed forward) |
| Seated Calf Raise V·06 | 1 | 15 (wide stance, toes pointed out) |
| STAGE CLEAR! TOTAL VOLUME | 43 | 50 REPS |