WORLD 2 · THE PLANS

HANDS-FREE CABLE LATERAL RAISE SHOULDER WORKOUT

3 WEEKs3 DAYs17 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 17 MOVES · 19 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1336, 6, 3
Barbell Shoulder Press V·1326
EXTENDED SET
Standing Barbell Shoulder Press V·35210
Seated Dumbbell Lateral Raise V·0438
EXTENDED SET
Dumbbell Lateral Raise V·45310
Seated Dumbbell Alternating Front Raise V·1538
Incline-Bench Rear Lateral Raise V·1838
STAGE CLEAR! TOTAL VOLUME19149 REPS

WEEK 2

DAY 14 MOVES · 18 SETS

EXERCISESETSREPETITION RANGE
Cable Lateral Raise V·39620, 20, 15, 15, 12, 12
Incline-Bench Rear Lateral Raise V·18310
Cable Lateral Raise V·39310
Incline-Bench Rear Lateral Raise V·18620, 20, 15, 15, 12, 12
STAGE CLEAR! TOTAL VOLUME18248 REPS

WEEK 3

DAY 16 MOVES · 20 SETS

EXERCISESETSREPETITION RANGE
Seated Dumbbell Lateral Raise V·04212
SUPERSET
Seated Dumbbell Shoulder Press V·04210
Dumbbell Lateral Raise V·45212
SUPERSET
Smith Machine Behind-Neck Shoulder Press V·21210
Seated Dumbbell Alternating Front Raise V·15610, 10, 12, 12, 15, 15
Incline-Bench Rear Lateral Raise V·18610, 10, 12, 12, 15, 15
STAGE CLEAR! TOTAL VOLUME20236 REPS