WORLD 2 · THE PLANS

MIRROR-IMAGE SHOULDER WORKOUT

4 WEEKs4 DAYs24 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 16 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·04310-12
Dumbbell Lateral Raise V·45310-12
Prone Dumbbell Rear Delt Raise V·19210-12
Machine Rear-Delt Flye V·02212-15
Machine Lateral Raise V·05312-15
Machine Shoulder Press V·09312-15
STAGE CLEAR! TOTAL VOLUME16176–216 REPS

WEEK 2

DAY 16 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0438-10
Dumbbell Lateral Raise V·4538-10
Prone Dumbbell Rear Delt Raise V·1928-10
Machine Rear-Delt Flye V·02215-20
Machine Lateral Raise V·05315-20
Machine Shoulder Press V·09315-20
STAGE CLEAR! TOTAL VOLUME16184–240 REPS

WEEK 3

DAY 16 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0436-8
Dumbbell Lateral Raise V·4536-8
Prone Dumbbell Rear Delt Raise V·1926-8
Machine Rear-Delt Flye V·02220-25
Machine Lateral Raise V·05320-25
Machine Shoulder Press V·09320-25
STAGE CLEAR! TOTAL VOLUME16208–264 REPS

WEEK 4

DAY 16 MOVES · 16 SETS

EXERCISESETSREPETITION RANGE
Dumbbell Shoulder Press V·0434-6
Dumbbell Lateral Raise V·4534-6
Prone Dumbbell Rear Delt Raise V·1924-6
Machine Rear-Delt Flye V·02225-30
Machine Lateral Raise V·05325-30
Machine Shoulder Press V·09325-30
STAGE CLEAR! TOTAL VOLUME16232–288 REPS