STOPPANI POCKET WORKOUT #1- BACK
4 WEEKs4 DAYs24 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 3 | 25 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 3 | 12 |
| One-Arm Dumbbell Row V·14 | 3 | 25 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 12 |
| Reverse Incline-Bench One-Arm Cable Row V·64 | 3 | 25 |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 333 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 3 | 15 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 3 | 10 |
| One-Arm Dumbbell Row V·14 | 3 | 15 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 10 |
| Reverse Incline-Bench One-Arm Cable Row V·64 | 3 | 15 |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 225 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 3 | 10 |
| One-Arm Dumbbell Row V·14 | 3 | 12 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 8 |
| Reverse Incline-Bench One-Arm Cable Row V·64 | 3 | 12 |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 3 | 8 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 180 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Wide-Grip Lat Pulldown V·30 | 3 | 8 |
| SUPERSET | ||
| Barbell Bent-Over Row V·05 | 3 | 5 |
| One-Arm Dumbbell Row V·14 | 3 | 10 |
| SUPERSET | ||
| Reverse-Grip Bent-Over Row V·03 | 3 | 6 |
| Reverse Incline-Bench One-Arm Cable Row V·64 | 3 | 10 |
| SUPERSET | ||
| Straight-Arm Pulldown V·04 | 3 | 6 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 135 REPS |