STOPPANI POCKET WORKOUT #3- ARMS
4 WEEKs4 DAYs24 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 3 | 15 |
| Alternating Dumbbell Curl V·11 | 3 | 12 |
| Triceps Pressdown V·10 | 3 | 15 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 12 |
| Cable Curl V·09 | 3 | 15 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 243 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 4 | 15 |
| Alternating Dumbbell Curl V·11 | 4 | 12 |
| Triceps Pressdown V·10 | 4 | 15 |
| Reverse-Grip Triceps Pressdown V·06 | 4 | 12 |
| Cable Curl V·09 | 4 | 15 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 4 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 24 | 324 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 4 | 15 |
| Alternating Dumbbell Curl V·11 | 5 | 12 |
| Triceps Pressdown V·10 | 5 | 12 |
| Reverse-Grip Triceps Pressdown V·06 | 5 | 15 |
| Cable Curl V·09 | 5 | 12 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 5 | 15 |
| STAGE CLEAR! TOTAL VOLUME | 29 | 390 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Barbell Curl V·06 | 3 | 6 |
| Alternating Dumbbell Curl V·11 | 3 | 12 |
| Triceps Pressdown V·10 | 3 | 6 |
| Reverse-Grip Triceps Pressdown V·06 | 3 | 12 |
| Cable Curl V·09 | 3 | 6 |
| Overhead Cable Triceps Extension (high pulley) V·13 | 3 | 12 |
| STAGE CLEAR! TOTAL VOLUME | 18 | 162 REPS |