WORLD 2 · THE PLANS

LOW PULLEY CABLE CROSSOVER WORKOUT

1 WEEK1 DAY11 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 111 MOVES · 46 SETS

EXERCISESETSREPETITION RANGE
Smith Machine Bench Press V·39412
DROP SETS — 2 · do 2 drop sets on the last set
Low-Pulley Cable Crossover V·05410
DROP SETS — 2 · do 2 drop sets on the last set
Reverse-Grip Incline Dumbbell Press V·1948
EXTENDED SET
Incline Dumbbell Press V·184to failure
Smith Machine Close-Grip Bench Press V·3348
DROP SETS — 2 · do 2 drop sets on the last set
Triceps Pressdown V·10312
DROP SETS — 2 · do 2 drop sets on the last set
Overhead Cable Triceps Extension (low pulley) V·15312
DROP SETS — 2 · do 2 drop sets on the last set
Hanging Leg Raise V·053to failure
SUPERSET
Decline Crunch With Twist V·063to failure
Seated Calf Raise V·06820
Leg Press Calf Raise V·04625
STAGE CLEAR! TOTAL VOLUME46534 REPS