SMALL CHANGE FOR BIG GAINS WORKOUT 3
1 WEEK1 DAY23 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Smith Machine Reverse-Grip Shoulder Press V·18 | 1 | 10 (Shoulder Width) |
| Smith Machine Reverse-Grip Shoulder Press V·18 | 1 | 10 (Wide Grip) |
| Smith Machine Shoulder Press V·19 | 1 | 10 (Shoulder Width) |
| Smith Machine Shoulder Press V·19 | 1 | 10 (Wide Grip) |
| Smith Machine Behind-Neck Shoulder Press V·21 | 1 | 10 |
| Reverse Grip Dumbbell Shoulder Press V·05 | 1 | 10 |
| Neutral Grip Dumbbell Shoulder Press V·06 | 1 | 10 |
| Seated Dumbbell Shoulder Press V·04 | 1 | 10 |
| Standing Dumbbell Rear Delt Raise V·64 | 1 | 10 |
| 30-Degree Rear Dumbbell Lateral Raise V·19 | 1 | 10 |
| Dumbbell Lateral Raise V·45 | 1 | 10 |
| Dumbbell Lateral Raise V·45 | 1 | 10 |
| 30-Degree Front Dumbbell Lateral Raise V·06 | 1 | 10 |
| Dumbbell Front Raise V·44 | 1 | 10 |
| Hanging Leg Raise V·05 | 1 | To Failure |
| Hanging Knee Raise V·02 | 1 | To Failure |
| Incline Reverse Crunch V·03 | 1 | To Failure |
| Reverse Crunch V·01 | 1 | To Failure |
| Crunch Around The Clock V·07 | 1 | To Failure |
| Rope Cable Crunch V·13 | 1 | 15 |
| Standing Cable Crunch V·12 | 1 | 15 |
| Bell Tower Crunch V·03 | 1 | 15 |
| Oblique Cable Crunch V·01 | 1 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 23 | 160 REPS |