WORLD 2 · THE PLANS

FULL-BODY MASH-UP – DAY 11

1 WEEK1 DAY10 MOVESREADY

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

PRESS START — TRACK THIS PLAN

Whole-Body Speed Set Training

WEEK 1

DAY 110 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Bench Press V·3925/5/5
Seated Cable Row V·5925/5/5
Dumbbell Squat V·1425/5/5
Standing Dumbbell Shoulder Press V·3025/5/5
Cable Shrug V·0425/5/5
Standing Calf Raise V·0825/5/5
Rope Triceps Pressdown V·0825/5/5
Cable Curl V·0925/5/5
Dumbbell Wrist Curl V·0325/5/5
Crunch V·0725/5/5
STAGE CLEAR! TOTAL VOLUME20—