WORLD 2 · THE PLANS

SUPER-MAN REMASTERED CHALLENGE – WEEKS 1-5

5 WEEKs30 DAYs435 MOVESREADY

A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 116 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·05312-15
SUPERSET
Bench Press V·19312-15
Wide-Grip Lat Pulldown V·30312-15
SUPERSET
Dumbbell Shoulder Press V·04312-15
Incline Dumbbell Flye V·08212-15
SUPERSET
Incline Rear Delt Flye V·01212-15
Cable Crossover V·03212-15
SUPERSET
Cable Lateral Raise V·39212-15
Dumbbell Shrug V·10312-15
SUPERSET
Straight-Arm Dip V·023To failure
Dumbbell Kickback V·05312-15
SUPERSET
Behind-Back Cable Curl V·08312-15
Walking Lunge V·06312-15
SUPERSET
Plank V·033To failure
Leg Press Calf Raise V·04312-15
SUPERSET
Dumbbell Wrist Curl V·03312-15
STAGE CLEAR! TOTAL VOLUME44456–570 REPS

DAY 213 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Triceps Pressdown V·10312-15
SUPERSET
Barbell Curl V·06312-15
Overhead Cable Triceps Extension (high pulley) V·13312-15
SUPERSET
Cable Overhead Curl V·03312-15
Step-Up V·05312-15
SUPERSET
V-Up V·043To failure
Cable Crossover V·03312-15
SUPERSET
Cable Front Raise V·41312-15
SUPERSET
Straight-Arm Pulldown V·04312-15
Straight-Arm Pushdown V·03312-15
SUPERSET
Kettlebell Toe Raise V·04312-15
Barbell Reverse Wrist Curl V·01312-15
SUPERSET
Barbell Wrist Curl V·01312-15
STAGE CLEAR! TOTAL VOLUME39432–540 REPS

DAY 316 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Squat V·04312-15
SUPERSET
Hanging Knee Raise V·02312-15
Romanian Deadlift V·03212-15
SUPERSET
Weighted Crunch V·03212-15
Leg Extension V·04212-15
SUPERSET
Lying Leg Curl V·04212-15
Side Plank Reach Through V·062To failure
SUPERSET
Barbell Shrug V·05212-15
Decline Bench Press V·02312-15
SUPERSET
Barbell Upright Row V·04312-15
Seated Cable Row V·59312-15
SUPERSET
Dumbbell Bench Press V·01312-15
Dumbbell Overhead Triceps Extension V·06312-15
SUPERSET
Dumbbell Concentration Curl V·03312-15
Standing Calf Raise V·08312-15
SUPERSET
Kettlebell Toe Raise V·04312-15
STAGE CLEAR! TOTAL VOLUME42480–600 REPS

DAY 416 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Press V·27312-15
SUPERSET
Incline Dumbbell Row V·121312-15
Dumbbell Lateral Raise V·45312-15
SUPERSET
Decline Dumbbell Flye V·05312-15
Dips V·02212-15
SUPERSET
Dumbbell Upright Row V·10212-15
Arnold Press V·01212-15
SUPERSET
Reverse-Grip Lat Pulldown V·31212-15
Smith Machine Behind-Back Shrug V·05312-15
SUPERSET
Straight-Arm Pushdown V·03312-15
Reverse Hamstring Extension V·01312-15
SUPERSET
Incline Leg Raise V·07312-15
Dumbbell Kickback V·05312-15
SUPERSET
Hammer Curl V·03312-15
Seated Calf Raise V·06312-15
SUPERSET
Dumbbell Reverse Wrist Curl V·03312-15
STAGE CLEAR! TOTAL VOLUME44528–660 REPS

DAY 514 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Cable Overhead Curl V·03312-15
SUPERSET
Lying Cable Triceps Extension V·10312-15
Incline Dumbbell Curl V·05312-15
SUPERSET
Bench Dip V·01312-15
Cable Flye V·28312-15
SUPERSET
Cable Rear Delt Flye V·03312-15
Straight-Arm Pulldown V·04312-15
SUPERSET
Cable Front Raise V·41312-15
Barbell Hack Squat V·04312-15
SUPERSET
Hip Thrust V·03312-15
Standing Calf Raise V·08312-15
SUPERSET
Standing Calf Machine Shrug V·14312-15
Behind-Back Wrist Curl V·02312-15
SUPERSET
Standing Barbell Reverse Wrist Curl V·05312-15
STAGE CLEAR! TOTAL VOLUME42504–630 REPS

DAY 612 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Barbell Roll Out V·013To failure
SUPERSET
Deadlift V·03312-15
Roman Chair Crunch V·01212-15
SUPERSET
Back Extension V·01212-15
Standing Lat Pulldown V·37312-15
SUPERSET
Incline Dumbbell Press V·18312-15
Standing Barbell Shoulder Press V·35312-15
SUPERSET
Pull-Up V·013To failure
Barbell Lying Triceps Extension V·06312-15
SUPERSET
Prone Incline Dumbbell Curl V·01312-15
Cable Toe Raise V·02312-15
SUPERSET
Seated Calf Raise V·06312-15
STAGE CLEAR! TOTAL VOLUME34336–420 REPS

WEEK 2

DAY 116 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0538-10
SUPERSET
Bench Press V·1938-10
Wide-Grip Lat Pulldown V·3038-10
SUPERSET
Dumbbell Shoulder Press V·0438-10
Incline Dumbbell Flye V·0828-10
SUPERSET
Incline Rear Delt Flye V·0128-10
Cable Crossover V·0328-10
SUPERSET
Cable Lateral Raise V·3928-10
Dumbbell Shrug V·1038-10
SUPERSET
Straight-Arm Dip V·023To failure
Dumbbell Kickback V·0538-10
SUPERSET
Behind-Back Cable Curl V·0838-10
Walking Lunge V·0638-10
SUPERSET
Plank V·033To failure
Leg Press Calf Raise V·0438-10
SUPERSET
Dumbbell Wrist Curl V·0338-10
STAGE CLEAR! TOTAL VOLUME44304–380 REPS

DAY 213 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Triceps Pressdown V·1038-10
SUPERSET
Barbell Curl V·0638-10
Overhead Cable Triceps Extension (high pulley) V·1338-10
SUPERSET
Cable Overhead Curl V·0338-10
Step-Up V·0538-10
SUPERSET
V-Up V·043To failure
Cable Crossover V·0338-10
SUPERSET
Cable Front Raise V·4138-10
SUPERSET
Straight-Arm Pulldown V·0438-10
Straight-Arm Pushdown V·0338-10
SUPERSET
Kettlebell Toe Raise V·0438-10
Barbell Reverse Wrist Curl V·0138-10
SUPERSET
Barbell Wrist Curl V·0138-10
STAGE CLEAR! TOTAL VOLUME39288–360 REPS

DAY 316 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Squat V·0438-10
SUPERSET
Hanging Knee Raise V·0238-10
Romanian Deadlift V·0328-10
SUPERSET
Weighted Crunch V·0328-10
Leg Extension V·0428-10
SUPERSET
Lying Leg Curl V·0428-10
Side Plank Reach Through V·062To failure
SUPERSET
Barbell Shrug V·0528-10
Decline Bench Press V·0238-10
SUPERSET
Barbell Upright Row V·0438-10
Seated Cable Row V·5938-10
SUPERSET
Dumbbell Bench Press V·0138-10
Dumbbell Overhead Triceps Extension V·0638-10
SUPERSET
Dumbbell Concentration Curl V·0338-10
Standing Calf Raise V·0838-10
SUPERSET
Kettlebell Toe Raise V·0438-10
STAGE CLEAR! TOTAL VOLUME42320–400 REPS

DAY 416 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Press V·2738-10
SUPERSET
Incline Dumbbell Row V·12138-10
Dumbbell Lateral Raise V·4538-10
SUPERSET
Decline Dumbbell Flye V·0538-10
Dips V·0228-10
SUPERSET
Dumbbell Upright Row V·1028-10
Arnold Press V·0128-10
SUPERSET
Reverse-Grip Lat Pulldown V·3128-10
Smith Machine Behind-Back Shrug V·0538-10
SUPERSET
Straight-Arm Pushdown V·0338-10
Reverse Hamstring Extension V·0138-10
SUPERSET
Incline Leg Raise V·0738-10
Dumbbell Kickback V·0538-10
SUPERSET
Hammer Curl V·0338-10
Seated Calf Raise V·0638-10
SUPERSET
Dumbbell Reverse Wrist Curl V·0338-10
STAGE CLEAR! TOTAL VOLUME44352–440 REPS

DAY 514 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Cable Overhead Curl V·0338-10
SUPERSET
Lying Cable Triceps Extension V·1038-10
Incline Dumbbell Curl V·0538-10
SUPERSET
Bench Dip V·0138-10
Cable Flye V·2838-10
SUPERSET
Cable Rear Delt Flye V·0338-10
Straight-Arm Pulldown V·0438-10
SUPERSET
Cable Front Raise V·4138-10
Barbell Hack Squat V·0438-10
SUPERSET
Hip Thrust V·0338-10
Standing Calf Raise V·0838-10
SUPERSET
Standing Calf Machine Shrug V·1438-10
Behind-Back Wrist Curl V·0238-10
SUPERSET
Standing Barbell Reverse Wrist Curl V·0538-10
STAGE CLEAR! TOTAL VOLUME42336–420 REPS

DAY 612 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Barbell Roll Out V·013To failure
SUPERSET
Deadlift V·0338-10
Roman Chair Crunch V·0128-10
SUPERSET
Back Extension V·0128-10
Standing Lat Pulldown V·3738-10
SUPERSET
Incline Dumbbell Press V·1838-10
Standing Barbell Shoulder Press V·3538-10
SUPERSET
Pull-Up V·013To failure
Barbell Lying Triceps Extension V·0638-10
SUPERSET
Prone Incline Dumbbell Curl V·0138-10
Cable Toe Raise V·0238-10
SUPERSET
Seated Calf Raise V·0638-10
STAGE CLEAR! TOTAL VOLUME34224–280 REPS

WEEK 3

DAY 116 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0534-6
SUPERSET
Bench Press V·1934-6
Wide-Grip Lat Pulldown V·3034-6
SUPERSET
Dumbbell Shoulder Press V·0434-6
Incline Dumbbell Flye V·0824-6
SUPERSET
Incline Rear Delt Flye V·0124-6
Cable Crossover V·0324-6
SUPERSET
Cable Lateral Raise V·3924-6
Dumbbell Shrug V·1034-6
SUPERSET
Straight-Arm Dip V·023To failure
Dumbbell Kickback V·0534-6
SUPERSET
Behind-Back Cable Curl V·0834-6
Walking Lunge V·0634-6
SUPERSET
Plank V·033To failure
Leg Press Calf Raise V·0434-6
SUPERSET
Dumbbell Wrist Curl V·0334-6
STAGE CLEAR! TOTAL VOLUME44152–228 REPS

DAY 213 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Triceps Pressdown V·1034-6
SUPERSET
Barbell Curl V·0634-6
Overhead Cable Triceps Extension (high pulley) V·1334-6
SUPERSET
Cable Overhead Curl V·0334-6
Step-Up V·0534-6
SUPERSET
V-Up V·043To failure
Cable Crossover V·0334-6
SUPERSET
Cable Front Raise V·4134-6
SUPERSET
Straight-Arm Pulldown V·0434-6
Straight-Arm Pushdown V·0334-6
SUPERSET
Kettlebell Toe Raise V·0434-6
Barbell Reverse Wrist Curl V·0134-6
SUPERSET
Barbell Wrist Curl V·0134-6
STAGE CLEAR! TOTAL VOLUME39144–216 REPS

DAY 316 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Squat V·0434-6
SUPERSET
Hanging Knee Raise V·0234-6
Romanian Deadlift V·0324-6
SUPERSET
Weighted Crunch V·0324-6
Leg Extension V·0424-6
SUPERSET
Lying Leg Curl V·0424-6
Side Plank Reach Through V·062To failure
SUPERSET
Barbell Shrug V·0524-6
Decline Bench Press V·0234-6
SUPERSET
Barbell Upright Row V·0434-6
Seated Cable Row V·5934-6
SUPERSET
Dumbbell Bench Press V·0134-6
Dumbbell Overhead Triceps Extension V·0634-6
SUPERSET
Dumbbell Concentration Curl V·0334-6
Standing Calf Raise V·0834-6
SUPERSET
Kettlebell Toe Raise V·0434-6
STAGE CLEAR! TOTAL VOLUME42160–240 REPS

DAY 416 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Press V·2734-6
SUPERSET
Incline Dumbbell Row V·12134-6
Dumbbell Lateral Raise V·4534-6
SUPERSET
Decline Dumbbell Flye V·0534-6
Dips V·0224-6
SUPERSET
Dumbbell Upright Row V·1024-6
Arnold Press V·0124-6
SUPERSET
Reverse-Grip Lat Pulldown V·3124-6
Smith Machine Behind-Back Shrug V·0534-6
SUPERSET
Straight-Arm Pushdown V·0334-6
Reverse Hamstring Extension V·0134-6
SUPERSET
Incline Leg Raise V·0734-6
Dumbbell Kickback V·0534-6
SUPERSET
Hammer Curl V·0334-6
Seated Calf Raise V·0634-6
SUPERSET
Dumbbell Reverse Wrist Curl V·0334-6
STAGE CLEAR! TOTAL VOLUME44176–264 REPS

DAY 514 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Cable Overhead Curl V·0334-6
SUPERSET
Lying Cable Triceps Extension V·1034-6
Incline Dumbbell Curl V·0534-6
SUPERSET
Bench Dip V·0134-6
Cable Flye V·2834-6
SUPERSET
Cable Rear Delt Flye V·0334-6
Straight-Arm Pulldown V·0434-6
SUPERSET
Cable Front Raise V·4134-6
Barbell Hack Squat V·0434-6
SUPERSET
Hip Thrust V·0334-6
Standing Calf Raise V·0834-6
SUPERSET
Standing Calf Machine Shrug V·1434-6
Behind-Back Wrist Curl V·0234-6
SUPERSET
Standing Barbell Reverse Wrist Curl V·0534-6
STAGE CLEAR! TOTAL VOLUME42168–252 REPS

DAY 612 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Barbell Roll Out V·013To failure
SUPERSET
Deadlift V·0334-6
Roman Chair Crunch V·0124-6
SUPERSET
Back Extension V·0124-6
Standing Lat Pulldown V·3734-6
SUPERSET
Incline Dumbbell Press V·1834-6
Standing Barbell Shoulder Press V·3534-6
SUPERSET
Pull-Up V·013To failure
Barbell Lying Triceps Extension V·0634-6
SUPERSET
Prone Incline Dumbbell Curl V·0134-6
Cable Toe Raise V·0234-6
SUPERSET
Seated Calf Raise V·0634-6
STAGE CLEAR! TOTAL VOLUME34112–168 REPS

WEEK 4

DAY 116 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·0538-10
SUPERSET
Bench Press V·1938-10
Wide-Grip Lat Pulldown V·3038-10
SUPERSET
Dumbbell Shoulder Press V·0438-10
Incline Dumbbell Flye V·0828-10
SUPERSET
Incline Rear Delt Flye V·0128-10
Cable Crossover V·0328-10
SUPERSET
Cable Lateral Raise V·3928-10
Dumbbell Shrug V·1038-10
SUPERSET
Straight-Arm Dip V·023To failure
Dumbbell Kickback V·0538-10
SUPERSET
Behind-Back Cable Curl V·0838-10
Walking Lunge V·0638-10
SUPERSET
Plank V·033To failure
Leg Press Calf Raise V·0438-10
SUPERSET
Dumbbell Wrist Curl V·0338-10
STAGE CLEAR! TOTAL VOLUME44304–380 REPS

DAY 213 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Triceps Pressdown V·1038-10
SUPERSET
Barbell Curl V·0638-10
Overhead Cable Triceps Extension (high pulley) V·1338-10
SUPERSET
Cable Overhead Curl V·0338-10
Step-Up V·0538-10
SUPERSET
V-Up V·043To failure
Cable Crossover V·0338-10
SUPERSET
Cable Front Raise V·4138-10
SUPERSET
Straight-Arm Pulldown V·0438-10
Straight-Arm Pushdown V·0338-10
SUPERSET
Kettlebell Toe Raise V·0438-10
Barbell Reverse Wrist Curl V·0138-10
SUPERSET
Barbell Wrist Curl V·0138-10
STAGE CLEAR! TOTAL VOLUME39288–360 REPS

DAY 316 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Squat V·0438-10
SUPERSET
Hanging Knee Raise V·0238-10
Romanian Deadlift V·0328-10
SUPERSET
Weighted Crunch V·0328-10
Leg Extension V·0428-10
SUPERSET
Lying Leg Curl V·0428-10
Side Plank Reach Through V·062To failure
SUPERSET
Barbell Shrug V·0528-10
Decline Bench Press V·0238-10
SUPERSET
Barbell Upright Row V·0438-10
Seated Cable Row V·5938-10
SUPERSET
Dumbbell Bench Press V·0138-10
Dumbbell Overhead Triceps Extension V·0638-10
SUPERSET
Dumbbell Concentration Curl V·0338-10
Standing Calf Raise V·0838-10
SUPERSET
Kettlebell Toe Raise V·0438-10
STAGE CLEAR! TOTAL VOLUME42320–400 REPS

DAY 416 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Press V·2738-10
SUPERSET
Incline Dumbbell Row V·12138-10
Dumbbell Lateral Raise V·4538-10
SUPERSET
Decline Dumbbell Flye V·0538-10
Dips V·0228-10
SUPERSET
Dumbbell Upright Row V·1028-10
Arnold Press V·0128-10
SUPERSET
Reverse-Grip Lat Pulldown V·3128-10
Smith Machine Behind-Back Shrug V·0538-10
SUPERSET
Straight-Arm Pushdown V·0338-10
Reverse Hamstring Extension V·0138-10
SUPERSET
Incline Leg Raise V·0738-10
Dumbbell Kickback V·0538-10
SUPERSET
Hammer Curl V·0338-10
Seated Calf Raise V·0638-10
SUPERSET
Dumbbell Reverse Wrist Curl V·0338-10
STAGE CLEAR! TOTAL VOLUME44352–440 REPS

DAY 514 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Cable Overhead Curl V·0338-10
SUPERSET
Lying Cable Triceps Extension V·1038-10
Incline Dumbbell Curl V·0538-10
SUPERSET
Bench Dip V·0138-10
Cable Flye V·2838-10
SUPERSET
Cable Rear Delt Flye V·0338-10
Straight-Arm Pulldown V·0438-10
SUPERSET
Cable Front Raise V·4138-10
Barbell Hack Squat V·0438-10
SUPERSET
Hip Thrust V·0338-10
Standing Calf Raise V·0838-10
SUPERSET
Standing Calf Machine Shrug V·1438-10
Behind-Back Wrist Curl V·0238-10
SUPERSET
Standing Barbell Reverse Wrist Curl V·0538-10
STAGE CLEAR! TOTAL VOLUME42336–420 REPS

DAY 612 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Barbell Roll Out V·013To failure
SUPERSET
Deadlift V·0338-10
Roman Chair Crunch V·0128-10
SUPERSET
Back Extension V·0128-10
Standing Lat Pulldown V·3738-10
SUPERSET
Incline Dumbbell Press V·1838-10
Standing Barbell Shoulder Press V·3538-10
SUPERSET
Pull-Up V·013To failure
Barbell Lying Triceps Extension V·0638-10
SUPERSET
Prone Incline Dumbbell Curl V·0138-10
Cable Toe Raise V·0238-10
SUPERSET
Seated Calf Raise V·0638-10
STAGE CLEAR! TOTAL VOLUME34224–280 REPS

WEEK 5

DAY 116 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Barbell Bent-Over Row V·05312-15
SUPERSET
Bench Press V·19312-15
Wide-Grip Lat Pulldown V·30312-15
SUPERSET
Dumbbell Shoulder Press V·04312-15
Incline Dumbbell Flye V·08212-15
SUPERSET
Incline Rear Delt Flye V·01212-15
Cable Crossover V·03212-15
SUPERSET
Cable Lateral Raise V·39212-15
Dumbbell Shrug V·10312-15
SUPERSET
Straight-Arm Dip V·023To failure
Dumbbell Kickback V·05312-15
SUPERSET
Behind-Back Cable Curl V·08312-15
Walking Lunge V·06312-15
SUPERSET
Plank V·033To failure
Leg Press Calf Raise V·04312-15
SUPERSET
Dumbbell Wrist Curl V·03312-15
STAGE CLEAR! TOTAL VOLUME44456–570 REPS

DAY 213 MOVES · 39 SETS

EXERCISESETSREPETITION RANGE
Triceps Pressdown V·10312-15
SUPERSET
Barbell Curl V·06312-15
Overhead Cable Triceps Extension (high pulley) V·13312-15
SUPERSET
Cable Overhead Curl V·03312-15
Step-Up V·05312-15
SUPERSET
V-Up V·043To failure
Cable Crossover V·03312-15
SUPERSET
Cable Front Raise V·41312-15
SUPERSET
Straight-Arm Pulldown V·04312-15
Straight-Arm Pushdown V·03312-15
SUPERSET
Kettlebell Toe Raise V·04312-15
Barbell Reverse Wrist Curl V·01312-15
SUPERSET
Barbell Wrist Curl V·01312-15
STAGE CLEAR! TOTAL VOLUME39432–540 REPS

DAY 316 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Squat V·04312-15
SUPERSET
Hanging Knee Raise V·02312-15
Romanian Deadlift V·03212-15
SUPERSET
Weighted Crunch V·03212-15
Leg Extension V·04212-15
SUPERSET
Lying Leg Curl V·04212-15
Side Plank Reach Through V·062To failure
SUPERSET
Barbell Shrug V·05212-15
Decline Bench Press V·02312-15
SUPERSET
Barbell Upright Row V·04312-15
Seated Cable Row V·59312-15
SUPERSET
Dumbbell Bench Press V·01312-15
Dumbbell Overhead Triceps Extension V·06312-15
SUPERSET
Dumbbell Concentration Curl V·03312-15
Standing Calf Raise V·08312-15
SUPERSET
Kettlebell Toe Raise V·04312-15
STAGE CLEAR! TOTAL VOLUME42480–600 REPS

DAY 416 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Reverse-Grip Dumbbell Press V·27312-15
SUPERSET
Incline Dumbbell Row V·121312-15
Dumbbell Lateral Raise V·45312-15
SUPERSET
Decline Dumbbell Flye V·05312-15
Dips V·02212-15
SUPERSET
Dumbbell Upright Row V·10212-15
Arnold Press V·01212-15
SUPERSET
Reverse-Grip Lat Pulldown V·31212-15
Smith Machine Behind-Back Shrug V·05312-15
SUPERSET
Straight-Arm Pushdown V·03312-15
Reverse Hamstring Extension V·01312-15
SUPERSET
Incline Leg Raise V·07312-15
Dumbbell Kickback V·05312-15
SUPERSET
Hammer Curl V·03312-15
Seated Calf Raise V·06312-15
SUPERSET
Dumbbell Reverse Wrist Curl V·03312-15
STAGE CLEAR! TOTAL VOLUME44528–660 REPS

DAY 514 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Cable Overhead Curl V·03312-15
SUPERSET
Lying Cable Triceps Extension V·10312-15
Incline Dumbbell Curl V·05312-15
SUPERSET
Bench Dip V·01312-15
Cable Flye V·28312-15
SUPERSET
Cable Rear Delt Flye V·03312-15
Straight-Arm Pulldown V·04312-15
SUPERSET
Cable Front Raise V·41312-15
Barbell Hack Squat V·04312-15
SUPERSET
Hip Thrust V·03312-15
Standing Calf Raise V·08312-15
SUPERSET
Standing Calf Machine Shrug V·14312-15
Behind-Back Wrist Curl V·02312-15
SUPERSET
Standing Barbell Reverse Wrist Curl V·05312-15
STAGE CLEAR! TOTAL VOLUME42504–630 REPS

DAY 612 MOVES · 34 SETS

EXERCISESETSREPETITION RANGE
Barbell Roll Out V·013To failure
SUPERSET
Deadlift V·03312-15
Roman Chair Crunch V·01212-15
SUPERSET
Back Extension V·01212-15
Standing Lat Pulldown V·37312-15
SUPERSET
Incline Dumbbell Press V·18312-15
Standing Barbell Shoulder Press V·35312-15
SUPERSET
Pull-Up V·013To failure
Barbell Lying Triceps Extension V·06312-15
SUPERSET
Prone Incline Dumbbell Curl V·01312-15
Cable Toe Raise V·02312-15
SUPERSET
Seated Calf Raise V·06312-15
STAGE CLEAR! TOTAL VOLUME34336–420 REPS