WORLD 2 · THE PLANS

POWER PYRAMID WORKOUT – DAY 3

1 WEEK1 DAY10 MOVESREADY

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

PRESS START — TRACK THIS PLAN

WEEK 1

DAY 110 MOVES · 60 SETS

EXERCISESETSREPETITION RANGE
Machine Chest Press V·5268, 5, 6, 6, 12, 15
Dumbbell Bent-Over Row V·1368, 5, 6, 6, 12, 15
Step-Up V·0568, 5, 6, 6, 12, 15
Standing One Arm Dumbbell Shoulder Press V·2868, 5, 6, 6, 12, 15
One-Arm Dumbbell Shrug V·0968, 5, 6, 6, 12, 15
One-Leg Standing Calf Raise V·1668, 5, 6, 6, 12, 15
Dumbbell Kickback V·0568, 5, 6, 6, 12, 15
Dumbbell Concentration Curl V·0368, 5, 6, 6, 12, 15
Dumbbell Reverse Wrist Curl V·0368, 5, 6, 6, 12, 15
Cable Oblique Pushdown V·0268, 5, 6, 6, 12, 15
STAGE CLEAR! TOTAL VOLUME60520 REPS