UNDULATING FULL-BODY MICROS – DAYS 1-5
1 WEEK5 DAYs50 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Crossover V·03 | 3 | 12-15 |
| Seated Cable Row V·59 | 3 | 12-15 |
| Squat V·04 | 3 | 12-15 |
| Dumbbell Shoulder Press V·04 | 3 | 12-15 |
| Dumbbell Behind-Back Shrug V·04 | 3 | 12-15 |
| Seated Calf Raise V·06 | 3 | 12-15 |
| Close-Grip Bench Press V·15 | 3 | 12-15 |
| Incline Dumbbell Curl V·05 | 3 | 12-15 |
| Barbell Reverse Wrist Curl V·01 | 3 | 12-15 |
| Smith Machine Hip Thrust V·01 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 360–450 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 3 | 3-5 |
| Dumbbell Power Row V·18 | 3 | 3-5 |
| Step-Up V·05 | 3 | 3-5 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 3-5 |
| Dumbbell Shrug V·10 | 3 | 3-5 |
| Seated Calf Raise V·06 | 3 | 3-5 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 3-5 |
| Alternating Dumbbell Curl V·11 | 3 | 3-5 |
| Dumbbell Wrist Curl V·03 | 3 | 3-5 |
| Machine Crunch V·10 | 3 | 3-5 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 90–150 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 3 | 9-11 |
| Wide-Grip Lat Pulldown V·30 | 3 | 9-11 |
| Reverse Hamstring Extension V·01 | 3 | 9-11 |
| Dumbbell Lateral Raise V·45 | 3 | 9-11 |
| Straight-Arm Pushdown V·03 | 3 | 9-11 |
| Leg Press Calf Raise V·04 | 3 | 9-11 |
| Dumbbell Overhead Triceps Extension V·06 | 3 | 9-11 |
| Barbell Preacher Curl V·01 | 3 | 9-11 |
| Dumbbell Wrist Curl V·03 | 3 | 9-11 |
| Rope Cable Crunch V·13 | 3 | 9-11 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 270–330 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 3 | 6-8 |
| Reverse-Grip Bent-Over Row V·03 | 3 | 6-8 |
| Squat V·04 | 3 | 6-8 |
| Barbell Upright Row V·04 | 3 | 6-8 |
| Barbell Behind-Back Shrug V·02 | 3 | 6-8 |
| Standing Calf Raise V·08 | 3 | 6-8 |
| Close-Grip Bench Press V·15 | 3 | 6-8 |
| Barbell Curl V·06 | 3 | 6-8 |
| Barbell Reverse Wrist Curl V·01 | 3 | 6-8 |
| Machine Crunch V·10 | 3 | 6-8 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 180–240 REPS |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Flye V·11 | 3 | 16-20 |
| Standing Lat Pulldown V·37 | 3 | 16-20 |
| Dumbbell Romanian Deadlift V·04 | 3 | 16-20 |
| Arnold Press V·01 | 3 | 16-20 |
| Dumbbell Upright Row V·10 | 3 | 16-20 |
| Seated Calf Raise V·06 | 3 | 16-20 |
| Rope Triceps Pressdown V·08 | 3 | 16-20 |
| Rope Cable Hammer Curl V·05 | 3 | 16-20 |
| Barbell Behind-Back Wrist Curl V·02 | 3 | 16-20 |
| Reverse Crunch V·01 | 3 | 16-20 |
| STAGE CLEAR! TOTAL VOLUME | 30 | 480–600 REPS |