WHOLE BODY SPEED SET TRAINING
1 WEEK5 DAYs50 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Machine Chest Press V·52 | 2 | 5/5/5 |
| Seated Cable Row V·59 | 2 | 5/5/5 |
| Dumbbell Squat V·14 | 2 | 5/5/5 |
| Standing Dumbbell Shoulder Press V·30 | 2 | 5/5/5 |
| Cable Shrug V·04 | 2 | 5/5/5 |
| Standing Calf Raise V·08 | 2 | 5/5/5 |
| Rope Triceps Pressdown V·08 | 2 | 5/5/5 |
| Cable Curl V·09 | 2 | 5/5/5 |
| Dumbbell Wrist Curl V·03 | 2 | 5/5/5 |
| Crunch V·07 | 2 | 5/5/5 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Dumbbell Bench Press V·27 | 2 | 5/5/5 |
| Dumbbell Straight Arm Pullback V·03 | 2 | 5/5/5 |
| Dumbbell Romanian Deadlift V·04 | 2 | 5/5/5 |
| Dumbbell Shoulder Press V·04 | 2 | 5/5/5 |
| Dumbbell Upright Row V·10 | 2 | 5/5/5 |
| Seated Calf Raise V·06 | 2 | 5/5/5 |
| Dumbbell Overhead Triceps Extension V·06 | 2 | 5/5/5 |
| Incline Dumbbell Curl V·05 | 2 | 5/5/5 |
| Dumbbell Reverse Wrist Curl V·03 | 2 | 5/5/5 |
| Hip Thrust V·03 | 2 | 5/5/5 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Cable Flye V·28 | 2 | 5/5/5 |
| One-Arm Seated Cable Row V·58 | 2 | 5/5/5 |
| Step-Up V·05 | 2 | 5/5/5 |
| One-Arm Dumbbell Lateral Raise V·43 | 2 | 5/5/5 |
| One-Arm Cable Shrug V·03 | 2 | 5/5/5 |
| One-Leg Standing Calf Raise V·16 | 2 | 5/5/5 |
| Dumbbell Kickback V·05 | 2 | 5/5/5 |
| Dumbbell Concentration Curl V·03 | 2 | 5/5/5 |
| Dumbbell Wrist Curl V·03 | 2 | 5/5/5 |
| Cable Woodchopper V·02 | 2 | 5/5/5 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Bench Press V·19 | 2 | 5/5/5 |
| Power Row V·06 | 2 | 5/5/5 |
| Squat V·04 | 2 | 5/5/5 |
| Barbell Upright Row V·04 | 2 | 5/5/5 |
| Barbell Behind-Back Shrug V·02 | 2 | 5/5/5 |
| Seated Calf Raise V·06 | 2 | 5/5/5 |
| Barbell Lying Triceps Extension V·06 | 2 | 5/5/5 |
| Barbell Curl V·06 | 2 | 5/5/5 |
| Barbell Behind-Back Wrist Curl V·02 | 2 | 5/5/5 |
| Hanging Leg Raise V·05 | 2 | 5/5/5 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Bench Press V·17 | 2 | 5/5/5 |
| Straight-Arm Pulldown V·04 | 2 | 5/5/5 |
| Dumbbell Reverse Lunge V·03 | 2 | 5/5/5 |
| One-Arm Cable Shoulder Press V·26 | 2 | 5/5/5 |
| Straight-Arm Pushdown V·03 | 2 | 5/5/5 |
| Standing Calf Raise V·08 | 2 | 5/5/5 |
| Reverse-Grip Triceps Pressdown V·06 | 2 | 5/5/5 |
| Rope Cable Hammer Curl V·05 | 2 | 5/5/5 |
| Standing Reverse Wrist Curl V·05 | 2 | 5/5/5 |
| Rope Cable Crunch V·13 | 2 | 5/5/5 |
| STAGE CLEAR! TOTAL VOLUME | 20 | — |