TWO HOME GYM FULL-BODY WORKOUTS
1 WEEK2 DAYs21 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Press V·27 | 3 | 10, 6, 6 |
| TRISET | ||
| Seated Cable Row V·59 | 3 | 10, 6, 6 |
| TRISET | ||
| Squat V·04 | 3 | 10, 6, 6 |
| Smith Machine Upright Row V·17 | 3 | 10, 6, 6 |
| TRISET | ||
| Smith Machine Behind-Back Shrug V·05 | 3 | 10, 6, 6 |
| TRISET | ||
| Band Woodchopper V·01 | 3 | 12, 10, 8 |
| Barbell Curl V·06 | 3 | 10, 6, 6 |
| TRISET | ||
| Triceps Pressdown V·10 | 3 | 10, 6, 6 |
| TRISET | ||
| Smith Machine Seated Calf Raise V·04 | 3 | 10, 6, 6 |
| STAGE CLEAR! TOTAL VOLUME | 27 | 206 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 4 | 15-20 |
| GIANT SET | ||
| Standing Lat Pulldown V·37 | 4 | 15-20 |
| GIANT SET | ||
| Dumbbell Upright Row V·10 | 4 | 15-20 |
| GIANT SET | ||
| Step-Up V·05 | 4 | 15-20 |
| Triceps Pressdown V·10 | ||
| GIANT SET | ||
| Rope Cable Hammer Curl V·05 | 4 | 15-20 |
| GIANT SET | ||
| Standing Calf Raise V·08 | 4 | 15-20 |
| GIANT SET | ||
| Hanging Leg Raise V·05 | 4 | 15-20 |
| Straight-Arm Pushdown V·03 | 2 | 15-20 |
| GIANT SET | ||
| Band External Rotation V·01 | 2 | 15-20 |
| GIANT SET | ||
| Standing Internal Shouder Rotator With Band V·01 | 2 | 15-20 |
| GIANT SET | ||
| Kettlebell Toe Raise V·04 | 2 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 36 | 540–720 REPS |