WORLD 2 · THE PLANS

FULL-BODY MASH-UP – DAY 12

1 WEEK1 DAY10 MOVESREADY

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

PRESS START — TRACK THIS PLAN

Full-Body 21s

WEEK 1

DAY 110 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Straight-Arm Pulldown V·0427/7/7
Dumbbell Flye V·1127/7/7
Lying Leg Curl V·0427/7/7
Dumbbell Lateral Raise V·4527/7/7
Dumbbell Shrug V·1027/7/7
Seated Calf Raise V·0627/7/7
Triceps Pressdown V·1027/7/7
Barbell Curl V·0627/7/7
Dumbbell Reverse Wrist Curl V·0327/7/7
Crunch V·0727/7/7
STAGE CLEAR! TOTAL VOLUME20—