WHOLE-BODY OXFORD DROP SETS – DAY 4
1 WEEK1 DAY20 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Dumbbell Bench Press V·01 | 3 | 10 |
| Smith Machine Bench Press V·39 | 3 | 10 |
| Seated Cable Row V·59 | 3 | 10 |
| Wide-Grip Lat Pulldown V·30 | 3 | 10 |
| Squat V·04 | 3 | 10 |
| Deadlift V·03 | 3 | 10 |
| Standing Dumbbell Shoulder Press V·30 | 3 | 10 |
| Machine Shoulder Press V·09 | 3 | 10 |
| Smith Machine Shrug V·13 | 3 | 10 |
| Smith Machine Behind-Back Shrug V·05 | 3 | 10 |
| Smith Machine Standing Calf Raise V·06 | 3 | 10 |
| Leg Press Calf Raise V·04 | 3 | 10 |
| Close-Grip Bench Press V·15 | 3 | 10 |
| Triceps Dip V·04 | 3 | 10 |
| Smith Machine Drag Curl V·02 | 3 | 10 |
| Dumbbell Curl V·12 | 3 | 10 |
| Barbell Wrist Curl V·01 | 3 | 10 |
| Barbell Behind-Back Wrist Curl V·02 | 3 | 10 |
| Smith Machine Crunch V·05 | 3 | 10 |
| Rope Cable Crunch V·13 | 3 | 10 |
| STAGE CLEAR! TOTAL VOLUME | 60 | 600 REPS |