WORLD 2 · THE PLANS

JW MARRIOTT MALL OF AMERICA WORKOUT

1 WEEK3 DAYs40 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 116 MOVES · 44 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Bench Press V·39310, 8, 6
SUPERSET
Incline Dumbbell Flye V·08315, 12, 10
Seated Cable Row V·59310, 8, 6
SUPERSET
Wide-Grip Lat Pulldown V·30315, 12, 10
Smith Machine Upright Row V·17310, 8, 6
SUPERSET
Dumbbell Lateral Raise V·45315, 12, 10
Smith Machine One-Leg Squat V·46310, 8, 6
SUPERSET
Step-Up V·05315, 12, 10
Smith Machine Behind-Back Shrug V·05310, 8, 6
SUPERSET
Smith Machine Hip Thrust V·01315, 12, 10
Smith Machine Drag Curl V·02210, 8
SUPERSET
Behind-Back Cable Curl V·08215, 12
Smith Machine Close-Grip Bench Press V·33210, 8
SUPERSET
Triceps Pressdown V·10215, 12
Leg Press Calf Raise V·04315, 12, 10
SUPERSET
Smith Machine Seated Calf Raise V·04310, 8, 6
STAGE CLEAR! TOTAL VOLUME44456 REPS

DAY 214 MOVES · 42 SETS

EXERCISESETSREPETITION RANGE
Machine Chest Press V·52315, 10, 5
SUPERSET
Seated Cable Row V·59315, 10, 5
Machine Shoulder Press V·09315, 10, 5
SUPERSET
Wide-Grip Lat Pulldown V·30315, 10, 5
Cable Shrug V·04315, 10, 5
SUPERSET
Straight-Arm Pushdown V·03315, 10, 5
Romanian Deadlift V·03315, 10, 5
SUPERSET
Machine Crunch V·10315, 10, 5
Rope Cable Hammer Curl V·05315, 10, 5
SUPERSET
TRICEP PUSHDOWNS V·19315, 10, 5
Standing Calf Raise V·08315, 10, 5
SUPERSET
Kettlebell Toe Raise V·04315-30
Dumbbell Reverse Wrist Curl V·03315, 10, 5
SUPERSET
Dumbbell Wrist Curl V·03315, 10, 5
STAGE CLEAR! TOTAL VOLUME42435–480 REPS

DAY 310 MOVES · 50 SETS

EXERCISESETSREPETITION RANGE
Machine Chest Press V·5255
Wide-Grip Lat Pulldown V·3055
One-Leg Leg Press V·0155
Machine Shoulder Press V·0955
Smith Machine Shrug V·1355
Cable Curl V·0955
Triceps Pressdown V·1055
Leg Press Calf Raise V·0455
Dumbbell Crunch V·0355
Dumbbell Wrist Curl V·0355
STAGE CLEAR! TOTAL VOLUME50250 REPS