WORLD 2 · THE PLANS

LEAN ON YOUR DELTS WORKOUT

4 WEEKs4 DAYs20 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 15 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·1336-8
Dumbbell Shoulder Press V·0438-10
Dumbbell Lateral Raise V·45310-12
Leaning Dumbbell Lateral Raise V·46310-12
Dumbbell Bent-Over Lateral Raise V·64312-15
STAGE CLEAR! TOTAL VOLUME15138–171 REPS

WEEK 2

DAY 15 MOVES · 15 SETS

EXERCISESETSREPETITION RANGE
Behind the Neck Barbell Shoulder Press V·11310-12
Barbell Shoulder Press V·13310-12
Dumbbell Lateral Raise V·45312-15
Leaning Dumbbell Lateral Raise V·46312-15
Standing Cable Reverse Flye V·07315-20
STAGE CLEAR! TOTAL VOLUME15177–222 REPS

WEEK 3

DAY 15 MOVES · 13 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0436-8
Smith Machine Shoulder Press V·1936-8
Dumbbell Lateral Raise V·4528-10
Leaning Dumbbell Lateral Raise V·4628-10
One-Arm Cable Bent-Over Lateral Raise V·6838-10
STAGE CLEAR! TOTAL VOLUME1392–118 REPS

WEEK 4

DAY 15 MOVES · 13 SETS

EXERCISESETSREPETITION RANGE
Barbell Shoulder Press V·13312-15
Dumbbell Shoulder Press V·04315-20
Dumbbell Lateral Raise V·45215-20
Leaning Dumbbell Lateral Raise V·46215-20
Dumbbell Bent-Over Lateral Raise V·64320-25
STAGE CLEAR! TOTAL VOLUME13201–260 REPS